Which muscles does the single leg hip thrust work?

The single leg hip thrust mainly works your glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single leg hip thrust in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Leg Hip Thrust: how to do it and muscles worked

The single leg hip thrust mainly works your glutes, with help from your hamstrings. You need bodyweight (no equipment).

Muscles worked

Main

Glutes

Helping

Hamstrings

How to do the single leg hip thrust

1
Sit with your upper back against a bench, one foot flat on the floor and the other leg lifted with the knee bent or straight.
2
Push through the heel of your planted foot and raise your hips until your torso and thigh are level, keeping your hips square.
3
Hold briefly, then lower slowly without touching down. Finish all reps on one side before switching. Breathe out as you rise.

Form tip: Do not let your hips twist or drop to one side; keep your pelvis level.

Common questions

Which muscles does the single leg hip thrust work?: The single leg hip thrust mainly works your glutes. It also involves your hamstrings.
What equipment do I need for the single leg hip thrust?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single leg hip thrust in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.