Bodyweight

Single Leg Bodyweight Hip Thrust

The Single Leg Bodyweight Hip Thrust strengthens your lower body, including the hips, thighs, and buttocks. This one-leg movement enhances balance, stability, leg strength, flexibility, and is beneficial for rehab or recovery.

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Single Leg Bodyweight Hip Thrust instructions

Step-by-step instructions

Sit on the ground with your back against a bench, couch, or elevated surface.

Bend one knee and place your foot on the ground in front of you while extending the other leg straight out.

Push through the heel of your bent leg, raising your hips and the extended leg off the ground.

Pause at the top of the motion for a moment, then lower your body back down in a controlled manner.

Repeat this movement for the programmed number of reps before switching to the other leg.

Sit on the ground with your back against a bench, couch, or elevated surface.

Bend one knee and place your foot on the ground in front of you while extending the other leg straight out.

Push through the heel of your bent leg, raising your hips and the extended leg off the ground.

Pause at the top of the motion for a moment, then lower your body back down in a controlled manner.

Repeat this movement for the programmed number of reps before switching to the other leg.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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