Single-Leg Leverage Hip Thrust

Technique

How to perform Single-Leg Leverage Hip Thrust

1. Adjust the seat and back pad so the upper edge of the back pad sits just below your shoulder blades when seated.
2. Sit down and buckle the lap pad snugly across your hip crease.
3. Plant your working foot firmly on the platform with your shin vertical while lifting the non‑working foot off the platform, either extending it straight or crossing the ankle over the working knee. Grasp the side handles or belt, brace your core, and tuck your chin slightly. This is your starting position.
4. Exhale as you drive through the heel of the working foot, extending your hip to press the lap pad upward until your torso forms a straight line from shoulders to the working knee. Focus on squeezing the glute of the working leg while keeping your lumbar spine neutral.
5. Pause briefly at full extension, maintaining tension in the glute and preventing your ribs from flaring.
6. Inhale as you hinge at the hip to lower the weight under control, allowing your glute to stretch until it hovers just above the seat before beginning the next rep.
7. Repeat for the recommended number of repetitions, then switch legs and perform the same sequence on the opposite side.

GymDaze demonstration

Watch Single-Leg Leverage Hip Thrust

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.