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Single Leg Hip Thrusts

Single Leg Hip Thrusts

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Core Lower Body
Muscle Activation
Glute · Hips
90%
Hamstrings
10%
Equipment
None
Setup / Starting Position
  • Sit on the floor with your knees bent and feet flat on the ground.
  • Lift one foot off the ground and extend it straight out in front of you.
  • Place your hands on the floor behind you for support.
Exercise Position
  • Press through your planted foot to lift your hips upwards.
  • Keep your lifted leg extended and parallel to the ground.
Form & Performance
  • Hold the bridge position at the top, then lower your hips back down towards the floor.
  • Focus on squeezing your glutes at the top of the movement.