Single-Leg Hip Thrust

What it is

A hip thrust on one leg with the upper back on a bench and the other leg lifted. It loads each glute hard without any equipment. Keep the hips level as you drive up.

One side at a time: log each side, and match the reps of your weaker side.

Technique tips

• Upper back on the bench edge
• Drive through the heel of the working leg
• Keep the pelvis level
• Squeeze the glute at the top

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.