Own Every Range
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VIDEO DEMO

Single-leg hip thrust

Progression of Glute Bridge Progression

YouTube · OPEX Exercise LibrarySingle Leg Hip ThrustWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-leg hip thrust

These steps are written specifically for the Single-leg hip thrust. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-leg hip thrust. For a bridge, lie on the floor; for a hip thrust, place the upper back on a bench. Plant the feet and secure any load over the hips.

  2. 02
    Move the pattern

    Lower the hips under control, then drive through the whole foot to lift them toward the ceiling.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support.

  4. 04
    Finish with control

    Finish with ribs down and glutes squeezed. Stop before the low back arches. Finish with glutes—not the low back.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

GLUTES & HIPS / 31

Short rangeShort range

Single-leg hip thrust

Sets: 3–5 · Reps: 6–12

Single-leg hip thrust is a progression of Glute Bridge Progression. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Each version finishes in hip extension with the glutes shortened; moving from the floor to a bench and then adding load gradually increases the demand.