Single Leg Hip Thrust

Instructions

1
Sit on a flat bench with your back against a pad or wall, positioned so your hips and lower back are supported. Place hands behind you on the bench for stability. Keep your torso upright and engaged.
2
Position one leg extended or slightly bent on the bench in front of you. The other leg hangs freely off the edge of the bench. Ensure your lower back remains neutral against the support.
3
Slowly lower the extended leg downward by bending at the knee, allowing the quadriceps to lengthen under control. Move through a full range of motion until you reach a comfortable depth, maintaining stable positioning on the bench.
4
Drive the leg back upward by contracting the quadriceps, extending the knee and lifting the leg back to the starting position. Maintain steady control throughout the concentric phase without momentum.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Single Leg Hip Thrust is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Hips stability and proprioception during heavy loads.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Pro Tips

Control the eccentric (lowering) phase of the Single Leg Hip Thrust for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Single Leg Hip Thrust
  • Cable Single Leg Hip Thrust
  • Banded Single Leg Hip Thrust

Beginner Tips

If you are new to the Single Leg Hip Thrust, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions