Weighted One Leg Hip Thrust
Description
The weighted single-leg hip thrust adds external load (weight plate or dumbbell on the hip) to a single-leg hip thrust performed with upper back on a bench. Training one leg at a time doubles the per-glute demand and exposes left-right imbalances.
Muscle Group
Equipment Required
Weighted One Leg Hip Thrust Instructions
- Sit on the floor with upper back against a bench. Place a weight plate or dumbbell on your right hip.
- Bend your right knee with foot flat. Extend your left leg straight forward or up.
- 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 sides.
- Use moderate weight. Aim for 10 to 15 reps per side.
Weighted One Leg Hip Thrust Form & Visual
Weighted One Leg Hip Thrust Benefits
- Progressive glute loading per leg
- Exposes left-right glute imbalances
- Builds single-leg hip extension power
- Easy to load progressively
- Excellent for glute hypertrophy
- Useful for athletic training
Weighted One Leg Hip Thrust Muscles Worked
- Gluteus maximus (working leg)
- Hamstrings
- Core (anti-rotation)
- Erector spinae
Weighted One Leg Hip Thrust Variations & Alternatives
- DB Single-Leg Glute Bridge
- Barbell Hip Thrust
- Glute Bridge March
- Bodyweight Single-Leg Hip Thrust
- Banded Single-Leg Hip Thrust
