What muscles does the Single-Leg Hip Thrust work?

The Single-Leg Hip Thrust mainly works the glutes.

What equipment do you need for the Single-Leg Hip Thrust?

None: it is a bodyweight exercise.

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

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 Single-Leg Hip Thrust?

B-Stance Hip Thrust, Band Monster Walk, Band Pull-Through and Barbell Block Pull work the same main muscle.

Single-Leg Hip Thrust

With shoulders on a bench and one foot planted, drive the hips up through a single leg.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes
Equipment: Bodyweight
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.

Variations

The same movement with other equipment or a different angle.

Alternatives

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

Questions

What muscles does the Single-Leg Hip Thrust work?: The Single-Leg Hip Thrust mainly works the glutes.
What equipment do you need for the Single-Leg Hip Thrust?: None: it is a bodyweight exercise.
How many sets and reps of the Single-Leg Hip Thrust?: 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 Single-Leg Hip Thrust?: B-Stance Hip Thrust, Band Monster Walk, Band Pull-Through and Barbell Block Pull work the same main muscle.

Program it for your clients

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

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