Get 44% Off. Only $8.33/mo

Single Leg Foot Elevated Hip Thrust

How To Do A Single Leg Foot Elevated Hip Thrust Exercise Demonstration Video and Guide

The Single Leg Foot Elevated Hip Thrust is an advanced bodyweight progression of the hip thrust that targets and isolates both glutes and your hamstrings independently.

To get started:

  1. Lie down with your back on the floor, arms extended out to the sides, and place your feet on a stable bench, box, chair, or couch.
  2. Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the bench, while keeping your core contracted.
  3. By pressing your heel into the bench, you incorporate more hamstring, by pressing your toes into the bench you target more calves.
  4. Tuck one knee towards your chest as your press off with the other foot.
  5. Pause and squeeze your glutes hard.
  6. Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.

Beginner Variation

Advanced Variation

For more exercise demonstration videos, subscribe to our Live Lean TV Daily Exercises YouTube channel.


  • Muscles Worked

  • Type

  • Equipment

  • Experience

  • Reset


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this post on How To Do A Single Leg Foot Elevated Hip Thrust?

If you enjoyed this post on How To Do A Single Leg Foot Elevated Hip Thrust, please support this blog, by clicking the social media buttons to share this with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Question For You:

  • Have your ever tried the single leg foot elevated hip thrust?
  • Which exercise demonstration do you want to see next?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

2 responses to “Single Leg Foot Elevated Hip Thrust

Leave a Reply

Your email address will not be published. Required fields are marked *