Setup and loading
Upper back on a bench or couch, one foot on the floor, and the other leg pulled to your chest.
How to do the single-leg bench hip thrust step by step
- Back against the bench, one foot planted and the other knee toward your chest.
- Lower your hips toward the floor.
- Drive up through your heel until your knee, hips, and shoulders line up.
- Hold for one second, lower, and finish the set before switching.
Form cues
- Pelvis level, not dropping to one side
- Heel planted
- Ribs down
Common mistakes
- Arching your lower back
- Pushing through your toes
- Rotating your hips
Sets and reps for your goal
Hypertrophy
3 x 10-12 per leg · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Speed
3 x 6 fast per leg4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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