Hip Thruster Unilateral

Purpose of the exercise

Focuses on strengthening the glutes (gluteus maximus), hamstrings and hip stabilisers, with secondary activation of the core. Improves hip extension, unilateral strength, pelvic stability and power transfer to sprinting, jumping and lifting. Important for sports performance and injury prevention of hip, knee and lower back.

Supplies

• Bench or box for upper back support

• Flat surface

• Optional: additional resistance (barbell, dumbbell, kettlebell, band or aquabag)

Starting position

1. Place upper back against a bench

2. Put one foot flat on the ground, knee bent

3. The other leg is bent and hovers or lies over the supporting leg

4. Hips low to the ground

5. Core tightened and ribcage neutral

6. Gaze forward or chin slightly retracted

Implementation

1. Push the hips up via the heel of the supporting leg

2. Fully extend the hip until torso and thigh are in one line

3. Consciously tighten the glutes at the top

4. Keep pelvis stable without lateral tilting

5. Lower the hips in a controlled manner

6. Repeat and switch legs

Points of interest

✓ Push through the heel and midfoot
✓ Keep ribcage and pelvis in neutral position
✓ Actively tighten the glutes at the top
✓ Pelvis remains horizontal (no tilt)
✓ Move in a controlled manner without overextension in the lower back

✗ Stretching the lower back
✗ Tilt or rotate pelvis
✗ Pressure through the toes instead of the heel
✗ Too heavy resistance without control
✗ Ignoring pain in hip, lower back or knee

When this exercise?

Hip thruster unilateral is used to improve unilateral gluteal muscle strength and hip control in athletes and clients. The exercise is relevant within strength training, rehabilitation and preventive programmes, especially in cases of complaints or instability of hip, knee or lower back. It is also valuable in sports-specific training (e.g. sprinting, jumping and field sports) because of its direct transfer to hip extension and horizontal force production.

The exercise can be used in various phases of training and rehabilitation, provided basic hip strength and trunk stability are present. In case of recent complaints, pain or after an injury, this exercise should always be used in consultation with a physiotherapist or other qualified professional and individually tailored to load capacity and recovery.