Fysiqal

Hip Hinge · Intermediate

Single-Leg Hip Thrust

Compound hip hinge exercise using bodyweight, bench.
Movement pattern
Hip Hinge
Difficulty
Intermediate
Equipment
Bodyweight, Bench
Mechanics
Compound
Sides
Unilateral
Main plane
Sagittal

Free account. Log your sets of Single-Leg Hip Thrust and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Single-Leg Hip Thrust

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Adductor magnus (synergist, low emphasis)

  • Hip adductionsecondary action · resisted

    Gluteus medius (stabilizer, high emphasis); Gluteus minimus (stabilizer, moderate emphasis); Tensor fascia lata (stabilizer, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, moderate emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis)

Related exercises

All hip hinge exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.