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Hamstrings and glutes ยท Hip extension

Single-Leg Hip Thrust

A compound hip extension exercise for the glutes, done with your bodyweight and a bench. It also works the hamstrings.

BodyweightBench Compound Reps at bodyweight One side at a time Also called: one leg hip thrust

Muscles worked

Primary

Glutes

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Drive through the heels and squeeze the glutes at the top.
  3. Ribs down. Finish with the hips, not by arching the back.
  4. Pause at the top, lower under control.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Arching the lower back at the top. Finish with the glutes; ribs stay down.
  • Rushing the top. Pause for a moment at full hip extension.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.