Legs · Bodyweight
Single Leg Hip Thrust Jump
How to do the single leg hip thrust jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit with your upper back against a bench and one foot planted flat, the other leg extended. Drive through the planted heel to lift your hips, then explode upward off that single leg into a jump, landing softly and resetting under control.
- 1The working glute powering the drive and jump
- 2An explosive hip extension at the top
- 3A soft, controlled landing through the planted foot
Common mistakes
- Letting the working knee cave inward
- Landing stiff-legged instead of absorbing the impact
- Arching your lower back to force height
Muscles worked
The single leg hip thrust jump mainly works the glutes and hamstrings, with the quads, calves, lower back, and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- QuadsSupport
- CalvesSupport
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
Kovo programs the single leg hip thrust jump 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.