Fitorex

Single-Leg Hip Thrust (figure-four)

A unilateral variation: cross one ankle over the opposite knee to isolate one glute at a time.

  • Isolation
  • Dumbbell
  • Intermediate

How to do it

  • Cross your ankle over the opposite knee
  • Drive through the heel of your standing leg
  • Keep your pelvis level, without dropping to one side

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lift and squeeze 1–2 s at the top, lower under control

Common mistakes

  • Letting the hip on your free side drop
  • Hyperextending your lower back to gain range

Muscles worked

Primary

  • Glutes

Secondary

  • Hamstrings
  • Core / abs

Alternatives

PreviousDumbbell Hip Thrust (feet elevated)
Form animation: Single-Leg Hip Thrust (figure-four)
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Dumbbell
Level
Intermediate
Pattern
Hip extension
Stimulus / fatigue
Medium
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