Single-Leg Hip Thrust
Single-Leg Hip Thrust is a bodyweight legs exercise for the glutes, and it also works the hamstrings. If you cannot do it, B-Stance Hip Thrust or Barbell Hip Thrust are good swaps.
Muscles worked
Glutes · main
Hamstrings
How to do it
- Sit on the floor with your upper back against a bench, one foot flat on the floor and the other leg held straight or knee to chest.
- Keep your hips level.
- Drive through the planted heel and lift your hips until your body is straight.
- Squeeze your glute at the top, then lower slowly and switch legs.
Watch out: Letting your hips twist or drop on the side of the lifted leg.
Alternatives
Track Single-Leg Hip Thrust in Anapyre. Log your sets, get suggested weights that grow as you get stronger and see your strength rank. Get early access.