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Home » Exercise Guides

Ultimate Weighted One-Leg Hip Thrust for Stronger Glutes

How to do the weighted one-leg hip thrust

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:09 AM EDT

Ask Question?

The weighted one-leg hip thrust is a very effective isolation exercise for building muscle and strength in the glutes. Now, it’s not a difficult exercise and generally, anyone can perform this exercise effectively but it just takes a little practice to reap the benefits.

Now, the standard version is performed with two legs but using one leg at a time improves balance and really isolates the muscle fibers in each individual glute muscle. So, include this awesome hip thrust variation in your routine for better buttocks!

Weighted One-Leg Hip Thrust Details
Basic Information
Body Part
Glutes
Primary Muscles
Gluteus Maximus
Secondary Muscles
Calves, Core, Erector Spinae, Glutes, Hip Adductors
Equipment
Barbell, Weight Plates, Bench Or Elevated Surface, Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength3-6
Hypertrophy8-12
Endurance15-20
Power1-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility10-15
Similar Exercises
  • Box Squats: Target Your Quads, Glutes, and More Effectively
  • Top 15 Glute Exercises for Maximum Size and Strength Gains
  • Ultimate Lunges: Strengthen Your Legs and Glutes Effectively
  • Master the Barbell Stiff Leg Deadlift for Stronger Glutes

Exercise Instructions

  1. Lie on a bench so only your upper back is resting on it and your feet should be planted on the floor.
  2. Then, place a 10-pound plate right on top of your left leg where the hip meets the thigh.
  3. Now, while holding the plate in place, push your left leg up using your heel until your upper leg is parallel to the floor. Your right leg should be floating in the air.
  4. Then, slowly lower your left leg down until your butt reaches an inch or two from the floor.
  5. Complete the desired number of reps for the left leg.
  6. Now, repeat with the right leg.
  7. Alternate between both legs for sets.

Variations & Tips:

  • You can perform the standard two-leg version if this variation is too difficult for you.
  • Squeeze the glutes during this exercise to work the muscles effectively.
  • You can use a heavier weight plate the more advanced you become with this exercise.
  • The weighted one-leg hip thrust works the glutes but the quads, hamstrings, and calves receive stimulation as secondary movers during the exercise.

Watch: How to do the weighted one-leg hip thrust

Interested in measuring your progress? Check out our strength standards for Hip Thrust.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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