Reviewed exercise · advanced

Barbell Single-Leg Hip Thrust

A secondary hinge movement for glutes.

Equipment

barbell, bench

Typical range

6–12 reps

Also trains

hamstrings, core

Set up

Prepare the barbell single-leg hip thrust station and choose a load that permits full control.

Execute

Use a light centered load and keep the pelvis level

Complete the final repetition with the same controlled path, then return the load safely.

Coaching cues

• Match hip height side to side
• Use a repeatable pain-free range.

Common mistakes

• Allowing the bar or pelvis to rotate
• Adding load after position or control is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.