Hip thrust

Single-leg hip thrust

What it works

Works

Glutes

Also works

Hamstrings

Equipment

BodyweightBench

Unilateral (one side at a time)

How to do it

Sit with your back against a bench and your feet on the floor.
Extend one leg and keep only the other foot planted on the floor.
Push through your planted heel, extending your hips.
Squeeze your glute at the top without rotating your hips.
Complete your reps on one leg before switching.

Common mistakes

Rotating the hips to compensate
Pushing through the toes
Not reaching full extension

Other variations

Barbell hip thrust
Machine hip thrust

Log it in two taps

All 340 catalogue exercises are in the app, with their technique and your history. You log the set and Myosin works out volume, records and estimated strength.