Single-Leg Hip Thrust primarily works the glutes and hamstrings. It is categorized as a hinge movement and uses Dumbbell.
- Primary muscles
- glutes and hamstrings
- Equipment
- Dumbbell
- Movement pattern
- hinge
- Catalog difficulty
- 2 of 5
How to do Single-Leg Hip Thrust
- One foot planted, other knee bent
- Drive through planted heel — hip fully extends
- Pause at top, lower without rotating pelvis
Common mistakes
- Twisting off one hip — keep belt line level
Muscles worked
The primary catalog target is glutes, with hamstrings also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Kettlebell Deadlift · Glute Bridge · Hip Thrust / Loaded Bridge · Cable Pull-Through · Kettlebell Swing · Rack Pull
Put Single-Leg Hip Thrust into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.