Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Single-Leg Hip Thrust

BodyweightCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings

You need

Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Upper back on a bench, one foot planted
  2. 2Drive the hip up until level
  3. 3Keep the pelvis from tilting

Most common mistake

Twisting the hips to one side.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For glutes
#21 of 29
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
Target tensionStrong
Loaded stretchFair
ProgressionGood
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight

Takes

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280