Exercise library
Hip and Leg Strengthening
Single-leg hip thrust
How to do it
- 1Sit on the floor with your upper back against the edge of a sturdy couch or bench, knees bent and feet flat about hip-width apart.
- 2Lift one foot off the floor, holding that knee bent toward your chest, and gently brace your core with your ribs down.
- 3Drive through the heel of your planted leg and squeeze that glute to lift your hips until your body forms a straight line from shoulders to the working knee.
- 4Keep your hips level (do not let the lifted side drop), pause at the top, then lower with control and repeat before switching legs.
Why this exercise
Building real single-leg hip power means your glutes can handle stairs, hills and standing up off the floor without your back taking the strain. With one leg carrying the whole load through a full range it's the hardest rung of the glute ladder and the biggest payoff for protecting your spine, and it still asks nothing of your back.
Make it easier
- Drop back to the double-leg hip thrust
- Drop back to the single-leg glute bridge
- Lifted-leg toe lightly touches for support
- Smaller range, fewer reps
Make it harder
- Add a 3-5 second pause at the top
- Weighted object or loaded bag across your hips
- Slow the lowering phase right down