Single-leg hip thrust

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Glutes.

Secondary: Hamstrings.

What it is called elsewhere

• Norwegian Enbeins hip thrust
• Swedish Enbens hip thrust
• Danish Etbens hip thrust
• German Einbeiniger Hip Thrust
• Spanish Hip thrust a una pierna
• Italian Hip thrust a una gamba
• Portuguese Elevação pélvica unilateral
• Russian Ягодичный мост на одной ноге
• French Hip thrust unilatéral

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.