Single Leg Hip Thrust
Trains the glutes. No equipment needed. 2 of our free programs use it, across 7 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Single Leg Hip Thrust
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| r/bodyweightfitness Recommended Routine | Full Body | 3×6–10 | Fixed weights |
| Strong Curves (Beginner) | Workout B — Phase 3 | 3×10–20 | Fixed weights |
See it in action
Watch the Single Leg Hip Thrust progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Single Leg Hip Thrust trains
Technique
How to do the Single Leg Hip Thrust
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Extend one leg straight out, keeping your thighs in line with each other.
- Press through the heel of your planted foot to lift your hips until your body forms a straight line from your shoulders to your planted knee.
- Squeeze your glutes at the top of the movement, keeping your hips level and your chin slightly tucked.
- Slowly lower your hips back down with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep your hips square and level; do not let the side of the extended leg sag.
- Drive through your heel to engage your glutes rather than your quadriceps.
- Exhale as you thrust your hips up and inhale as you lower them.
- Pause and squeeze your glutes at the top of each rep to maximize activation.
Substitutes
Swap Single Leg Hip Thrust for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Leg Hip Thrust for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.