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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes
- Secondary muscles
- Lower back Biceps
- Equipment
- Barbell
Barbell One Leg Hip Thrust
4 steps Updated 29/08/2026
Barbell One Leg Hip Thrust is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a barbell across your hips, holding it securely with both hands. Lift one leg off the floor, extending it bent out in front of you.
- Push through the heel of the foot that remains on the floor to lift your hips off the floor until your body forms a straight line from your shoulders to your extended leg.
- Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
- Lower your hips back to the starting position with control, stopping just before your glutes touch the floor. Repeat for the desired number of repetitions, then switch to the other leg.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Barbell One Leg Hip Thrust
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