Legs · Bodyweight
Single Leg Hip Thrust
How to do the 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
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Rest your upper back on a bench, plant one foot flat on the floor, and extend the other leg out straight. Drive through the planted heel to lift your hips until your body forms a straight line, then lower under control and repeat before switching legs.
- 1The glute of your working leg driving the lift
- 2A hard glute squeeze at the top of each rep
- 3Your chin tucked and ribs down to hold the line
Common mistakes
- Arching your lower back to push the hips higher
- Letting the working hip drop or rotate open
- Pushing through your toes instead of your heel
Muscles worked
The single leg hip thrust mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the 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.