What muscles does Single-Leg Hip Thrust work?

Single-Leg Hip Thrust primarily targets the Glutes, with secondary involvement from the Hamstrings. It is a isolation hinge movement.

What is the best rep range for Single-Leg Hip Thrust?

The typical effective rep range for Single-Leg Hip Thrust is 8 to 15 reps per set using Bodyweight.

What are the most common mistakes on Single-Leg Hip Thrust?

Common form errors on Single-Leg Hip Thrust include: Arching lumbar spine at top; Pushing through toes instead of heel. Focus on: Brace upper back across bench and lift non-working knee; Drive through working heel until hip is fully extended; Lock out glute with ribcage pinned down.

All Exercises

Hinge · Isolation

Single-Leg Hip Thrust

Targets Glutes with an optimal working range of 8–15 reps.

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Primary Muscles

Glutes

Secondary: Hamstrings

Typical Rep Range

8–15 reps

Glute Dominant

Equipment Tier

Bodyweight Only

Bodyweight

Movement Profile

Intermediate · Unilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Single-Leg Hip Thrust:

1 Brace upper back across bench and lift non-working knee
2 Drive through working heel until hip is fully extended
3 Lock out glute with ribcage pinned down

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Arching lumbar spine at top
✕ Pushing through toes instead of heel

Substitutions & Variations

Similar Exercises to Single-Leg Hip Thrust

Hinge Bodyweight Only

Coaching Cues & Execution

Common Mistakes to Avoid

Similar Exercises to Single-Leg Hip Thrust

Glute Bridge

Reverse Hyper

Barbell Hip Thrust

Cable Pull-Through

Conventional Deadlift

Deficit Deadlift