Single Leg Hip Thrusts

Default prescription & biomechanics

Primary muscles

Glutes

Secondary muscles

Hamstrings

Equipment

Bodyweight

Movement pattern

Hinge (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Position your upper back across a bench just below your scapulae, with your feet planted flat hip-width apart.
2. Rest the barbell or pad across your hip crease and brace your abdominal wall.
3. Drive through your heels to extend your hips upward until your thighs and torso form a straight horizontal line.
4. Hold the peak contraction for 2 full seconds with maximum glute recruitment before lowering smoothly.

Joint & safety considerations

No specific joint contraindications are flagged for Single Leg Hip Thrusts. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Glute Bridge Hands on Bar	Barbell swap	Barbell
Barbell Hip Thrust	Barbell swap	Barbell
Barbell Kas Glute Bridge	Barbell swap	Barbell
Barbell One Leg Hip Thrust	Barbell swap	Barbell
Dumbbell Glute Bridge	Dumbbell swap	Dumbbell
Dumbbell Hip Thrust	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.