WhatWorksWhat.
Glutes

Single-leg Hip Thrust

One glute screaming; the other one watching.

Complexity · Mediumhypertrophybeginner+Bench
Check Your Form
  • Abs
  • Glutes
  • Glutes - Glute max
  • Glutes - Side glute
  • Hamstrings
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

0:59· Mike | J2FIT Strength & Conditioning

Single Leg Dumbbell Hip Thrust (Full Tutorial) - Glute Exercises for Beginners

Hips down

Lockout

Upper back on a bench, one leg planted, the other extended out straight or knee tucked into the chest. Drive through the heel of the working leg to full hip extension. Squeeze.

Common mistakes

  • Pushing off the air leg - defeats unilateral isolation.
  • Arching the back at the top instead of finishing with the glute.

Where you should feel it

One glute screaming; the other one watching.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Weighted single-leg hip thrust

    Dumbbell or plate on the hip.

    100% on target

    On target

    Same target, minor adjustment.

  • Foot-elevated single-leg thrust

    Foot on a low platform.

    100% on target

    On target

    Same target, minor adjustment.

  • B-stance hip thrust

    Both feet planted, but mostly one.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes