Elevated Single Leg Hip Thrust
Description
The elevated single-leg hip thrust performs a single-leg hip thrust with the upper back elevated on a bench. The bench elevation increases the range of motion compared to floor bridges, and the single-leg approach doubles the glute demand per side.
Muscle Group
Equipment Required
Elevated Single Leg Hip Thrust Instructions
- Sit on the floor with your upper back against a bench.
- Place your right foot flat on the floor, knee bent at 90 degrees.
- Extend your left leg straight forward or up toward the ceiling.
- Drive through your right heel to thrust your hips up.
- At the top, your body forms a straight line from right knee to shoulders.
- Squeeze your right glute hard.
- Lower under control.
- Complete reps, then switch legs. Aim for 10 to 15 reps per side.
Elevated Single Leg Hip Thrust Form & Visual
Elevated Single Leg Hip Thrust Benefits
- Full range from bench elevation
- Doubles glute demand per leg
- Exposes left-right imbalances
- No weights needed for effective glute training
- Builds hip extension strength per leg
- Excellent glute builder
Elevated Single Leg Hip Thrust Muscles Worked
- Gluteus maximus (working leg)
- Hamstrings
- Core (anti-rotation)
- Erector spinae
Elevated Single Leg Hip Thrust Variations & Alternatives
- Weighted Single-Leg Hip Thrust
- Barbell Hip Thrust
- DB Single-Leg Glute Bridge
- Bodyweight Hip Thrust (two legs)
- Banded Single-Leg Hip Thrust
