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Hip · Strengthening

Unilateral Hip Thrust

Unilateral hip thrust, 3 sets, 10 repetitions per leg, hold 2 seconds at the top

Illustration of the Unilateral Hip Thrust exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Hold: 2 seconds at the top position

Description: Lie on your back with knees bent and feet flat on the ground. Slowly lift your pelvis by pushing with one foot, keeping the other leg raised or extended, until your shoulders, pelvis, and knees are aligned. Maintain the top position by contracting the glutes without arching the lower back, then gently lower down.

Tips: Keep the pelvis stable and avoid arching the lower back. Focus on contracting the glutes for better strengthening.

Progression: Gradually increase the hold duration at the top from 2 to 4 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Lying on back, knees bent, feet on the ground
Clinical goal
Strengthening of gluteal muscles and hip stabilization
Also known as
single-leg hip lift, unilateral glute bridge

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.