Weighted One Leg Hip Thrust

Muscles worked

Setup

1. Sit on the floor with your shoulder blades against the edge of a flat bench.
2. Place a weight plate on the crease of your working hip, holding it securely with both hands.
3. Plant the working foot firmly on the ground so your shin will be vertical at the top of the movement.
4. Lift the non-working leg off the floor, keeping the knee bent at a 90-degree angle.

How to do it

1. Drive through the heel of the planted foot to thrust your hips upward until your torso is parallel to the floor.
2. Exhale during the ascent and squeeze the working glute hard at the top of the movement.
3. Inhale as you slowly lower your hips back toward the floor, maintaining tension in the glute.
4. Perform all reps on one side before switching to the other leg.

Form checklist

• Keep your chin tucked toward your chest to maintain a neutral spine and prevent back arching.
• Ensure your hips remain level and do not tilt toward the non-working side.
• The working shin should be vertical at the peak of the contraction.
• Avoid pushing through your toes; keep the weight centered on your heel.

Pro tips

• Focus on a posterior pelvic tilt at the top of the rep to maximize glute fiber recruitment and protect the lumbar spine.
• Maintain a 'ribs down' position by bracing your abs to prevent rib flare and lower back strain.

Make it harder

• Add a 3-second pause at the top of each repetition to increase isometric tension.
• Slow down the eccentric phase to a 4-second count to increase time under tension.

Frequently asked

What muscles does the weighted one leg hip thrust work?

The weighted one leg hip thrust primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted one leg hip thrust?

The weighted one leg hip thrust uses weight plate.

Is the weighted one leg hip thrust good for beginners?

The weighted one leg hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Banded Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius