Single-Leg Hip Thrust

Single-Leg Hip Thrust is one of the top glutes exercises using bodyweight. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Set up in the proper position for single-leg hip thrust with a stable base.
• Execute the movement slowly under full control — 2–3s eccentric.
• Maintain steady breathing — exhale on the effort.
• Repeat 8–12 reps × 3–4 sets with 60–90s rest.

Tips

• Form before weight, always.
• Film yourself to review form.
• Progressive overload weekly — add weight or reps.

Common mistakes

• Rushing reduces time under tension.
• Skipping warm-ups increases injury risk.

How many sets and reps of Single-Leg Hip Thrust should I do?

3–4 sets × 8–12 reps for hypertrophy, or 4–5 × 4–6 for strength, with 90–180s rest.

Is Single-Leg Hip Thrust good for beginners?

Single-Leg Hip Thrust requires a strength base. If you're new, work easier variations for the same muscle first.

What are the best alternatives to Single-Leg Hip Thrust?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Single-Leg Hip Thrust every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Single-Leg Hip Thrust burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.