What muscles does the Hip Thrust Machine Single-Leg work?

The Hip Thrust Machine Single-Leg mainly works the glutes.

How many sets and reps of the Hip Thrust Machine Single-Leg?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Hip Thrust Machine Single-Leg?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Hip Thrust Machine Single-Leg

On the thrust machine, press through one leg to isolate a single glute.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes
Equipment: Machine
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the machine is taken or you want a change.

Questions

What muscles does the Hip Thrust Machine Single-Leg work?: The Hip Thrust Machine Single-Leg mainly works the glutes.
What equipment do you need for the Hip Thrust Machine Single-Leg?: A machine.
How many sets and reps of the Hip Thrust Machine Single-Leg?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Hip Thrust Machine Single-Leg?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Program it for your clients

Coaches add the Hip Thrust Machine Single-Leg to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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