Bodyweight

Single Leg Bodyweight Hip Thrust

The Single Leg Bodyweight Hip Thrust strengthens your lower body, including the hips, thighs, and buttocks. This one-leg movement enhances balance, stability, leg strength, flexibility, and is beneficial for rehab or recovery.
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Single Leg Bodyweight Hip Thrust instructions
Step-by-step instructions
1
Sit on the ground with your back against a bench, couch, or elevated surface.
2
Bend one knee and place your foot on the ground in front of you while extending the other leg straight out.
3
Push through the heel of your bent leg, raising your hips and the extended leg off the ground.
4
Pause at the top of the motion for a moment, then lower your body back down in a controlled manner.
5
Repeat this movement for the programmed number of reps before switching to the other leg.
Sit on the ground with your back against a bench, couch, or elevated surface.
Bend one knee and place your foot on the ground in front of you while extending the other leg straight out.
Push through the heel of your bent leg, raising your hips and the extended leg off the ground.
Pause at the top of the motion for a moment, then lower your body back down in a controlled manner.
Repeat this movement for the programmed number of reps before switching to the other leg.
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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