Single-Leg Hip Thrust

0.0s / 5.7s

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Glutes
15%
Hamstrings
12%
Gluteus Medius
12%
Quads
10%
Trans. Abdominis
15%
Hip Flexors
8%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

3

Reps

6–10 each side

Hold

2 sec at the top

Rest

90 sec

▶ Guided session · 3 × 6–10 each side

Earn this with pain-free double-leg hip thrusts and single-leg floor bridges first.