Muscles worked
The glutes on your planted leg do most of the work, helped by the hamstrings. Your quads hold the knee angle, and the muscles on the side of your hip work throughout to stop your pelvis dropping towards the raised leg. Your abs and obliques keep your upper body from twisting. With one leg doing all the lifting, it is hard even without weight, and any gap between your sides shows quickly.
Common mistakes
- Your free leg adds momentum. Kicking up with the raised leg helps the planted one and leaves your glutes less to do. Pull the free knee towards your chest and keep it there all set.
- You stop short of the top. If your hips stay below the straight line, you miss the part where the glutes work hardest. If you cannot reach it with control, use an easier variation for a while.
- Your strong side sets the pace. Always starting with your stronger leg leaves the weaker one trailing. Start with the weaker leg and match the reps on the other side, even if it could do more.
Variations and alternatives
- The B-stance hip thrust is a halfway step, with the other foot giving a little support.
- The marching glute bridge is done lying on the floor and trains the same pelvic control over a shorter range.
- The barbell hip thrust is the choice when you want to load up properly.
- The single leg Romanian deadlift also works one leg at a time, but standing and with more hamstring work.
Sets and reps
Count reps per leg. Three sets of 8 to 15 reps per side usually suit, with one to two minutes' rest between sets. The guide to sets and reps explains how sets and reps tie in with your goal.
Once 15 reps per leg feel easy, make it harder: hold longer at the top, lower more slowly, or rest a dumbbell or weight plate across your hips. Change one thing at a time and note what you did, so progressive overload is easy to follow. If your knee or back hurts, rather than just feeling heavy, stop the exercise and have it looked at by a doctor or physiotherapist.