Videos
Instructions
- Sit on the floor with your upper back against a bench and a resistance band looped over your hips and anchored to the base of the bench.
- Extend one leg forward while keeping the other leg bent with foot flat on the floor.
- Drive through the heel of the supporting leg to lift your hips until they are fully extended and aligned with your torso and knee.
- Pause briefly at the top with glutes fully contracted.
- Lower the hips back down with control without touching the floor.
- Repeat for reps, then switch legs.
Technical Tips
- Keep your core tight throughout to prevent lumbar hyperextension.
- Maintain your gaze forward to support neutral cervical alignment.
- Do not allow your hips to rotate; keep your pelvis square.
- Ensure your grounded heel remains flat to maximize glute activation.
Breathing Tips
- Inhale as you lower your hips.
- Exhale forcefully as you thrust your hips upward.
- Maintain steady breathing to support core engagement.
Medical restrictions
- Lower back pain or disc injury
- Hip impingement or labral tear
- Recent knee surgery or instability
- Pelvic floor dysfunction
What muscles does the single leg banded hip thrust work?
The single leg banded hip thrust primarily targets the glutes, especially the gluteus maximus, and secondarily engages the hamstrings, quads, core, and hip stabilizers.
How many reps should I do for single leg banded hip thrusts?
Aim for 8 to 12 reps per leg for muscle growth, or 12 to 15 reps for endurance and control, depending on your training goal.
Is the single leg hip thrust better than the regular version?
The single leg hip thrust provides greater glute isolation and highlights imbalances, making it more challenging and beneficial for unilateral strength development.
Can beginners perform single leg banded hip thrusts?
This movement is best suited for intermediate to advanced lifters; beginners should start with bilateral hip thrusts before progressing to unilateral variations.
What is the benefit of using a band in hip thrusts?
The resistance band increases glute activation by adding peak tension at full hip extension, enhancing muscle recruitment and control throughout the movement.
Description
The Single Leg Banded Hip Thrust is an advanced lower body exercise that effectively targets glute strength, symmetry, and stability. Performed with one leg extended and a resistance band providing tension at the hips, this unilateral variation isolates the gluteus maximus while challenging core control and pelvic stability. By removing one point of contact, the exercise significantly increases muscle recruitment and highlights imbalances between sides. The added resistance band enhances glute engagement at peak contraction, making this a highly efficient movement for both hypertrophy and neuromuscular control. This hip thrust variation is ideal for athletes, bodybuilders, and fitness enthusiasts seeking to improve hip extension power, single-leg control, and glute development. It also serves as an effective progression from standard bilateral hip thrusts or bridges. When executed with proper form, it contributes to enhanced athletic performance, injury prevention, and functional movement patterns essential for running, jumping, and lifting. This exercise can be integrated into glute-focused training days or used in rehabilitation contexts under supervision.