Single Leg Hip Thrust
Single-leg hip thrust for symmetry and unilateral glute strength. It works mainly the glutes, with help from the hamstrings, hip abductors and quads.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Single Leg Hip Thrust
- Rest your upper back on a bench with one foot flat on the floor and the other leg lifted, knee bent.
- Drive through the heel of the standing leg and push the hips up until the torso and thigh form a straight line.
- Keep the hips level; the free side must not drop. Squeeze the glute at the top for a second.
- Lower slowly and do all reps on one side before switching.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Hip abductors | Gluteus medius |
| Secondary | Quads | Quadriceps femoris |
Muscle data from StrengthLog.
Why do it
- The heaviest glute loading there is
- Hip power for sprints, jumps and lifts
- Spares the lower back
Rep standards for Single Leg Hip Thrust
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Single Leg Hip Thrust by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Single Leg Hip Thrust work?
It works mainly the glutes, with help from the hamstrings, hip abductors and quads.
How do you do Single Leg Hip Thrust?
Rest your upper back on a bench with one foot flat on the floor and the other leg lifted, knee bent. Drive through the heel of the standing leg and push the hips up until the torso and thigh form a straight line. Keep the hips level; the free side must not drop. Squeeze the glute at the top for a second. Lower slowly and do all reps on one side before switching.
How many reps of Single Leg Hip Thrust is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.