Single-Leg Hip Thrust
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
GlutesPrimary · 100%
HamstringsSecondary · 40%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Glutes~72h
Hamstrings~72h
Programming notes
Single-Leg Hip Thrust is driven by the glutes, with hamstrings assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.