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Exercise database

Single-Leg Hip Thrust

Single-Leg Hip Thrust is an advanced hip hinge exercise that primarily trains the glutes, with the hamstrings and core assisting. Equipment: bodyweight.

Page updated AdvancedBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the single-leg hip thrust

  1. 01

    Support your upper back on a sturdy edge, with one foot planted and the other lifted.

  2. 02

    Keep the ribs stacked over the pelvis and brace before each rep.

  3. 03

    Drive through the working heel and keep the hips square.

  4. 04

    Tuck the pelvis slightly and finish by squeezing the glutes.

  5. 05

    Lower your hips with control while keeping your upper back supported.

Troubleshooting

Common mistakes

  • Arching the low back at the top.

  • Letting the pelvis drop or twist toward one side.

  • Letting the lifted foot touch down to help.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the single-leg hip thrust for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength5 × 3–6 reps3 min
Hypertrophy4 × 6–10 reps1 min 30 s
Fat loss3 × 10–15 reps1 min
General fitness3 × 6–10 reps1 min 30 s

Between sets

  • Check the support and reset your working foot before the next set.
  • Start the next set only when your brace feels sharp.

Working around discomfort

Modifications by body area

How Handler adjusts the single-leg hip thrust when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Hip
Use a comfortable stance and shorten the range if the front of the hip pinches.
Lower back
Reduce load, brace before each rep, and stop if you cannot keep a neutral spine.

Progression chain

Easier and harder variations

Progress to

Questions about this exercise

What muscles does the single-leg hip thrust work?
The single-leg hip thrust primarily works the glutes. The hamstrings and core work as secondary or stabilising muscles. In Handler's library it is classified as a hip hinge movement.
What equipment do you need for the single-leg hip thrust?
None. The single-leg hip thrust is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and reps of the single-leg hip thrust should I do?
Handler's default for a strength focus is 5 × 3–6 reps with about 3 min rest, and for a muscle-building focus 4 × 6–10 reps with about 1 min 30 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the single-leg hip thrust suitable for beginners?
It is tagged advanced. A simpler starting point in the same progression chain is the single-leg glute bridge.

More glute exercises

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