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Barbell One-Leg Hip Thrust
Sit with your upper back against a bench and a barbell across your hips, one foot flat on the floor and the other leg extended. Brace your core, then drive through the heel of the grounded foot to lift your hips until your body forms a straight line from shoulders to knee, squeezing your glutes at the top. Lower back down with control and repeat, keeping the barbell stable throughout.
- Target muscles
- Glutes
- Also works
- Upper legs, Lower back, Abs
- Equipment
- Bench, Barbell plus plates
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 85 of 100
Barbell One-Leg Hip Thrust: how to do it
- Begin by sitting on the ground with your upper back resting against a bench and a barbell positioned across your hips.
- Bend one knee and place your foot flat on the ground while extending the other leg straight out in front of you.
- Grip the barbell with both hands to stabilize it.
- Engage your core and glutes, then push through the heel of the grounded foot to lift your hips upward.
- Continue lifting until your hips are fully extended and your body forms a straight line from your shoulders to your grounded knee.
- Hold the top position for a moment, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat on the other side.
Common mistakes
Common errors include arching the lower back, letting the barbell roll, and failing to fully extend the hips. To avoid these, keep your core braced, focus on driving through your heel, and control the barbell throughout the movement.
Alternatives
More Glutes exercises
Questions about Barbell One-Leg Hip Thrust
What muscles does the Barbell One-Leg Hip Thrust work?
This exercise primarily targets the gluteus maximus, with secondary engagement of the hamstrings, lower back, and core muscles. The single-leg variation also increases demand on hip stabilizers, making it an excellent movement for building unilateral strength.
What equipment do I need for the Barbell One-Leg Hip Thrust, and are there alternatives?
You’ll need a sturdy bench and a barbell for proper execution. If a barbell is unavailable, you can use a dumbbell, sandbag, or perform the movement without added weight to focus on mastering the technique.
Is the Barbell One-Leg Hip Thrust suitable for beginners?
Beginners can benefit from this exercise but should start with a bodyweight version before adding a barbell. Building balance and glute activation without heavy load reduces injury risk and helps develop correct form.
What are common mistakes to avoid when doing Barbell One-Leg Hip Thrusts?
Common errors include arching the lower back, letting the barbell roll, and failing to fully extend the hips. To avoid these, keep your core braced, focus on driving through your heel, and control the barbell throughout the movement.
How many sets and reps should I do for the Barbell One-Leg Hip Thrust?
For strength and muscle growth, aim for 3–4 sets of 8–12 reps per leg. Start with lighter weights to ensure form is correct, then gradually increase the load as your glute strength improves.
What safety tips should I follow when performing Barbell One-Leg Hip Thrusts?
Use a padded barbell to prevent hip discomfort and always keep the bench stable before starting the movement. Warm up your glutes and hamstrings, and avoid jerking motions to protect your lower back and prevent strain.
Are there variations or modifications for the Barbell One-Leg Hip Thrust?
Yes, you can perform the exercise using both legs to reduce balance demand or use resistance bands for a different loading pattern. Elevating your foot on a small platform can also increase the range of motion and challenge your glutes further.