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Peach & Form

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Hip thrusts · ●●● Difficulty 3 of 3

Single-Leg Hip Thrust

Gluteus maximus · glute medius

The best no-equipment glute builder: full range, high tension, and it trains each side on its own.

Set up

  • Shoulder blades on a bench or couch, one foot planted, the other knee pulled to your chest.

How to do it

  1. 1Brace and drive through the planted heel.
  2. 2Lift until your torso is parallel to the floor; keep your hips level.
  3. 3Squeeze for 1–2 seconds, then lower with control.

Form cues

  • Hug the free knee in
  • Hips square to the ceiling
  • Chin tucked

Common mistakes

  • Hips rotating toward the free leg
  • Short, bouncy reps

Make it work for you

Easier
Two-leg hip thrust
Harder
Add a dumbbell, or a 3-second lowering
Bodyweight
Bodyweight
Dumbbells
Dumbbell on working hip
Gym
Dumbbell or Smith machine

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