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Single-Leg Hip Raise

Single-Leg Hip Thrust

Calisthenics / Pilates / Yoga / Beginner
  • Glutes
  • Abs
  • Quads
  • Lower Back
  • Hip Flexors
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  • Steps
  • Variations
  • Tips
  • Stats
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How to do the Single-Leg Hip Raise - Learn Proper Single-Leg Hip Raise Form

  1. Step 1: Lie down with back on an exercise mat and arms at your sides. Palms facing down.
  2. Step 2: Place feet flat on the floor about a foot away from your buttocks (about as close to your butt as is comfortable).
  3. Step 3: Next, raise your right foot up until your knee is locked. Hold this position.
  4. Step 4: Next, begin exercise by squeezing your glutes and raising hips up until your body forms a straight line from your knees to your shoulders. Hold for at least 5 seconds, then lower back down. Repeat as necessary.

Single-Leg Hip Raise Variations and Single-Leg Hip Raise Alternatives

  1. Variation 1: Place both feet on a bosu ball and perform exercise. Buttocks should be about a foot away from the ball.
  2. Variation 2: Place head on a bosu ball. Perform as originally described.
  3. Variation 3: Place a 20-inch mini-band just above knees and perform hip raise without letting knees touch each other.

Single-Leg Hip Raise Tips

  1. Tip 1: Keep foot planted firmly on the ground.
  2. Tip 2: Squeeze glutes together and push hips forward. Make sure body forms a straight line at the top position.
  3. Tip 3: Make sure leg is straight throughout exercise.

Single-Leg Hip Raise Records and Single-Leg Hip Raise Statistics from Site Users

Single-Leg Hip Raise - Similar Exercises

ExercisePrimary MuscleDifficulty
Default GlutesIntermediate
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Single Leg Hip Raise Workout Programs (Workout Plans that use the Single-Leg Hip Raise )

Workout PlanDifficulty
Thumb Intermediate
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Single Leg Hip Raise Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Abs blue Quads blue Lowerback blue Hipflexors blue Glutes orange

Single Leg Hip Raise Equipment

Single Leg Hip Raise Training Details

The single-leg hip raise is a calisthenics, pilates, and yoga exercise that primarily targets the glutes and to a lesser degree also targets the abs, quads, lower back, and hip flexors.

The only single-leg hip raise equipment that you really need is the following: exercise mat. There are however many different single-leg hip raise variations that you can try out that may require different types of single-leg hip raise equipment or maye even require no equipment at all.

Learning proper single-leg hip raise form is easy with the step by step single-leg hip raise instructions, single-leg hip raise tips, and the instructional single-leg hip raise technique video on this page. The single-leg hip raise is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the single-leg hip raise video, learn how to do the single-leg hip raise , and then be sure and browse through the single-leg hip raise workouts on our workout plans page!

Single Leg Hip Raise Sports


Single Leg Hip Raise Force Type: Push
Single Leg Hip Raise Mechanics Type: Compound
Single Leg Hip Raise Other Names: Single Leg Hip Raises, Single-Leg Hip Raises, single leg bridge, hip thrust, Single-Leg Hip Thrusts, Single Leg Hip Thrusts

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