Weighted One-Leg Hip Thrust (Glutes)

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!

In This Exercise

• Target Muscle Group: Gluteus Maximus
• Type: Strength
• Mechanics: Isolation
• Equipment: Bench, Weight Plate
• Difficulty: Beginner/Intermediate

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