Weighted Single Leg Hip Thrusts
Intermediate
Also known as: Weighted One-Leg Hip Thrust · Plate-Loaded Single-Leg Hip Thrust
Expert Advice
If your hamstrings take over, bring your planted foot slightly closer. Aim for a nearly vertical shin at the top rather than reaching your foot far forward.
How-to-do Steps
- Brace your upper back against a flat bench, firm couch edge, or low sturdy chair.
- Hold a weight plate across your hips with both hands.
- Plant one foot and keep your other leg raised with its knee bent.
- Push through your planted foot until your hips align with your shoulders and working knee.
- Lower your hips under control without letting your pelvis twist.
- Complete the prescribed reps on that leg, then switch sides.
Common Mistakes
- Lower back arches at the topFix: keep your ribs down and stop before overextending.
- Planted knee collapses inwardFix: keep it tracking in line with your toes.
Coach Cues
Push through your whole footKeep your hips levelRibs down
Short reminders to keep in mind during every set.
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Muscles Worked
Weighted Single Leg Hip Thrusts primarily targets the Glutes, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes80%
Secondary
Hamstrings15%
Quads5%
Equipment
Weighted
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Single-leg loading requires pelvic control while keeping the plate secure.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Weighted Single Leg Hip Thrusts work?
Weighted Single Leg Hip Thrusts primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Single Leg Hip Thrusts?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Single Leg Hip Thrusts suitable for beginners?
Weighted Single Leg Hip Thrusts is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Weighted Single Leg Hip Thrusts?
Lower back arches at the top: keep your ribs down and stop before overextending. Planted knee collapses inward: keep it tracking in line with your toes.
