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Home » Exercise Guides

Barbell One-Leg Hip Thrust: Build Glutes & Strengthen Core

How to do the barbell one-leg hip thrust

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:17 AM EDT

Ask Question?

The barbell one-leg hip thrust is a very effective glute and hip flexor movement which develops muscle and strength in the lower posterior chain. Now, the hip thrust is mostly used for Glute development and is ideal for optimal isolation of this muscle group. But, it’s important to perform the exercise with good form to ensure proper training of the glutes.

A loaded barbell is ideal for training with maximum loads and so people often use a lot of weight with this movement. But, since training with one leg at a time, moderate loads are safest for your knees and hips. So, train safe and you’ll see the results.

Barbell One-Leg Hip Thrust Details
Basic Information
Body Part
Glutes
Primary Muscles
Core Muscles, Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps
Secondary Muscles
Adductors, Calves, Core, Glutes
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
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-15
Power1-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Master Hyperextensions for Stronger Spinal Erectors & Hamstrings
  • Dumbbell One-Leg Split Squat: Strengthen Your Legs & Glutes
  • Transform Your Core: Master the Cocoons Exercise Today!
  • Double Cable Neutral-Grip Lat Pull-Down: Build Strong Lats!

Exercise Instructions

  1. Sit on the floor with your upper back against the bench.
  2. Roll the barbell over your legs until they reach your hip crease.
  3. Then, grip the barbell and lift your butt off of the floor so that your hips are holding up the barbell in a bridge. Your upper back should be on the bench to support you.
  4. Now, with your back on the bench, lower your hips and then thrust them upward but lift one leg up off the floor.
  5. Alternate between both legs for the desired amount of sets.

Variations & Tips:

  • You want to thrust your hips upward while contracting your glutes to effectively stimulate the muscles.
  • Always press through your heels to ensure you’re working the glutes most optimally.
  • The barbell one-leg hip thrust is a great power movement for targeting the glute muscles but it also develops the hip flexors.

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

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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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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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