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, Abductors.

What it is called elsewhere

• Norsk Enbeins hip thrust
• Svenska Enbens hip thrust
• Dansk Etbens hip thrust
• Deutsch Einbeiniger Hip Thrust
• Español Hip thrust a una pierna
• Italiano Hip thrust a una gamba
• Português Elevação pélvica unilateral
• Русский Ягодичный мост на одной ноге
• Français 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.