Single Leg Barbell Hip Thrust: How-to, Tips & More
The Single Leg Barbell Hip Thrust is a intermediate compound exercise for your glutes. You do it with barbell and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Single Leg Barbell Hip Thrust
- Sit with your upper back against a bench and a light bar across your hips.
- Plant one foot and lift the other off the floor.
- Drive up through the planted heel until your hips are level.
- Lower slowly, then switch legs after the set.
Single Leg Barbell Hip Thrust tips
- Keep your hips level as you lift.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Bench
Type
Compound
Single Leg Barbell Hip Thrust alternatives
Hip Thrust
Glutes
Bodyweight Hip Thrust
Glutes
Dumbbell Hip Thrust
Glutes
Single Leg Dumbbell Hip Thrust
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Single Leg Barbell Hip Thrust work?
The Single Leg Barbell Hip Thrust mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Leg Barbell Hip Thrust good for beginners?
Yes. The Single Leg Barbell Hip Thrust is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Leg Barbell Hip Thrust?
You need barbell and bench.
Add Single Leg Barbell Hip Thrust to your program
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