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Legs

Single-leg hip thrust: how to do it with good form

The single-leg hip thrust trains the glutes hard without weights and evens out differences between sides.

How to do it

  1. 1

    Sit with your upper back against a bench and one foot on the floor.

  2. 2

    Lift the other leg with the knee bent.

  3. 3

    Drive your hips up through the heel until your body is straight from knee to shoulders.

  4. 4

    Lower under control and do all reps before switching legs.

Common mistakes

  • Hip rotating or dropping to one side.
  • Arching at the top.
  • Foot placed too far forward.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More legs exercises

Healti provides general information about nutrition and training. It is not medical advice.