Strength

Single Leg Barbell Hip Thrust

Perfect your lower body strength with Single Leg Barbell Hip Thrusts. This dynamic exercise intensely targets your glutes and hamstrings, improving balance, stability, and athletic performance.
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Single Leg Barbell Hip Thrust instructions
Step-by-step instructions
1
Position your upper back and shoulders across a flat bench.
2
With your feet flat on the floor, position a loaded barbell over your hips.
3
Lift one foot off the ground by bending it at the knee.
4
Drive through your planted foot to raise your hips and the barbell, trying to form a straight line from your shoulders, through your hips and to your knee.
5
Lower your hips and the barbell without allowing your butt to touch the ground and repeat for the programmed number of reps.
Position your upper back and shoulders across a flat bench.
With your feet flat on the floor, position a loaded barbell over your hips.
Lift one foot off the ground by bending it at the knee.
Drive through your planted foot to raise your hips and the barbell, trying to form a straight line from your shoulders, through your hips and to your knee.
Lower your hips and the barbell without allowing your butt to touch the ground and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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