Legs · Bodyweight
Elevated Single Leg Hip Thrust
How to do the elevated single leg hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit with your upper back against a bench and one foot planted on a raised surface, the other leg extended. Drive through the planted heel to lift your hips until your body forms a straight line, squeezing the glute. Lower under control and repeat before switching legs.
- 1Working glute driving the hips to full lockout
- 2Hamstring of the planted leg assisting the lift
- 3Core braced so the lower back stays neutral
Common mistakes
- Arching the lower back to finish the rep
- Pushing through the toes instead of the heel
- Letting the hips sag or tilt to the working side
Muscles worked
The elevated single leg hip thrust mainly works the glutes and hamstrings, with the lower back, lower abs, and quads assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- QuadsSupport
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the elevated single leg hip thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.