Weighted Single Leg Hip Thrusts

• CATEGORY

  Glute Strength

  Unilateral Training

  Hamstrings

  Posterior Chain

  Dumbbell

• EQUIPMENT NEEDED

  Bench or Box

  Dumbbell or Kettlebell

• LEVEL

  Intermediate to Advanced

OVERVIEW

The Weighted Single Leg Hip Thrust is a unilateral hip extension exercise that strengthens the glutes, hamstrings, and posterior chain. By placing a dumbbell or kettlebell on the working leg, this movement adds resistance while isolating one side at a time to correct imbalances and build stability.

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MUSCLES WORKED

PRIMARY:

• Gluteus maximus

SECONDARY:

• Hamstrings

• Adductors

• Erector spinae

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Sit on the ground with your upper back resting against a bench.

2. Place a dumbbell or kettlebell on the crease of your working leg (hold it in place with your hands if needed).

3. Bend the working leg so the foot is flat on the ground, with the opposite leg extended straight out.

4. Brace your core and drive through the heel of your working leg, lifting hips toward the ceiling.

5. Squeeze glutes at the top, creating a straight line from shoulders to knees.

6. Lower hips back down with control.

7. Repeat for prescribed reps, then switch sides.

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BENEFITS

• Builds unilateral glute and hamstring strength

• Improves hip stability and core control

• Helps correct left-to-right imbalances

• Enhances athletic performance and power in running, jumping, and lifting

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COACHING CUES

• Drive through your heel, not your toes.

• Squeeze glutes hard at the top.

• Keep your hips level.

• Control the lowering phase.

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notes

The Weighted Single Leg Hip Thrust is one of the most effective unilateral glute builders. Adding external resistance increases load and hypertrophy potential while challenging stability and balance, making it a key exercise for strength and performance training.