The single-leg hip thrust is a powerhouse move for glute strength and symmetry. Because each leg works independently, it fixes imbalances, boosts hip stability and delivers serious posterior-chain activation with zero equipment—just a couch, bench or sturdy box.
How to Do Single-Leg Hip Thrust (Home)?
- Set up: Sit with your upper back resting on a bench/sofa edge, knees bent, feet flat.
- Lift one foot: Raise your left foot, knee at 90°. Right heel stays planted—hips start low.
- Drive hips up: Push through the right heel, extending your hip until torso & thigh form a straight line.
- Squeeze: At the top, contract the glute hard for 1 second; avoid over-arching your low back.
- Lower with control back to the start—no dropping or bouncing.
- Complete desired reps, then switch legs and repeat.
- Pro tip: Keep chin tucked and ribs down to maintain neutral spine.
What Muscles Does It Work?
- Gluteus Maximus & Medius – primary movers for hip extension and stability.
- Hamstrings – assist hip drive and control descent.
- Core & Lower Back – brace the torso throughout the lift.
Add single-leg hip thrusts to leg day or your at-home glute routine to build rounder, stronger glutes and improve athletic power.
