Single Leg Bodyweight Hip Thrust

Single Leg Bodyweight Hip Thrust is an intermediate isolation push using bodyweight, bench. It loads Glutes.

Why this lift

The Single Leg Bodyweight Hip Thrust is a intermediate isolation push lift. It primarily loads Glutes. Hamstrings, Abs help. You need bodyweight, bench. Most programs place it after your main compounds, as accessory work. You may also hear it called Single Leg Bodyweight Hip Thrusts.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Abs

Setup

• Set up for the Single Leg Bodyweight Hip Thrust with bodyweight, bench. Upper back on a bench, load over the hips.
• Feet planted so the shins are vertical at the top. Ribs down, chin tucked.

How to do it

1. Drive through the heels and extend the hips until Glutes are locked.
2. Pause with a glute squeeze, then lower under control.

Coaching cues

• Heels, not toes. Ribs down at the top.
• Squeeze the glutes; do not arch the low back.

Common mistakes

• Overarching the lumbar spine. Tuck the tailbone and keep the ribs down.
• Cutting the lockout short. Reach a full hip extension every rep.

How to program it

Treat the Single Leg Bodyweight Hip Thrust as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Single Leg Bodyweight Hip Thrust does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes

FAQ

What muscles does the Single Leg Bodyweight Hip Thrust work?

The Single Leg Bodyweight Hip Thrust works Glutes (primary), Hamstrings, Abs (secondary).

What equipment do I need for the Single Leg Bodyweight Hip Thrust?

You need bodyweight, bench.

Is the Single Leg Bodyweight Hip Thrust suitable for beginners?

Not as a first-week lift. The Single Leg Bodyweight Hip Thrust is marked intermediate — learn a simpler variation from the related lifts below, then come back.