Single-Leg Barbell Hip Thrust
The single-leg barbell hip thrust trains one-leg hip extension with the upper back supported on a bench and a load across the pelvis.
GLUTES · LOWER BODY
How it is executed
- Sit on the floor with your upper back against a bench and a padded barbell resting across your hips.
- Plant one foot flat on the floor with the knee bent and extend the other leg straight out or hold it bent in the air.
- Bracing your core, drive through the working heel to extend your hips until your torso and working thigh form a straight line, squeezing that glute hard at the top.
- Lower under control until your hips nearly touch the floor, complete your reps, then switch legs.
Common mistakes
- Letting one side of the pelvis drop: reduce load.
- Using a sliding bench: secure the support.
- Loading before controlling the bar: practice unweighted first.
Frequently asked questions
- Should you start with a barbell?
- First master the unweighted single-leg version. A bar adds balance and setup demands you do not need while learning.
- What does the free leg do?
- It stays raised without pushing the floor. Its position can vary, but keep the pelvis level.
- Where does the lift end?
- When the hip, torso and supporting thigh align. Do not gain height by arching the lower back.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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