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The Single Leg Bodyweight Hip Thrust is a lower body exercise that primarily targets the hamstrings but also works the glutes and core. This is a compound exercise which is well suited to intermediate lifters.




  • Lie with your shoulders resting on a bench or box (approximately 1.5-2 foot high), with one knee bent and that foot planted flat on the floor and the other leg out straight.
  • Thrust your hips toward the ceiling as you push your planted foot and your shoulders into the floor, squeezing your hamstrings at the same time.
  • Lower your hips by slightly releasing the tension on your hamstrings until your butt is just off the floor, then repeat.

Leg Muscle Diagram.

Leg Muscles