One Leg Hip Thrust
Expert Advice
Ensure that you drive through your heel and not your toes to maximize glute activation and minimize quad dominance.
How-to-do Steps
- Sit on the ground with your back against a bench and one foot planted firmly on the floor.
- Raise the other leg off the ground, keeping it straight.
- Drive through the heel of your planted foot, lifting your hips upward while squeezing your glutes.
- Lower your hips back down without touching the floor and repeat for the desired number of reps.
- Switch legs and perform the same number of reps on the other side.
Track One Leg Hip Thrust in FitAI
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Muscles Worked
One Leg Hip Thrust primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Leg Hip Thrust work?
One Leg Hip Thrust primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Hip Thrust?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is One Leg Hip Thrust suitable for beginners?
One Leg Hip Thrust is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
