I teach people how to be strong and mobile: this is the one exercise I regret ignoring for years

Young woman in activewear standing outdoors with hands on hips smiling — (Image credit: Shutterstock)

I'm guilty of skipping certain exercises just like the next person, regardless of my job in the fitness industry. But I actually really regret not being more consistent with this particular one sooner.

Now that it has found its way back to me through the sneaky route of Pilates, I've been turning back to the OG strength exercise once again to build strong, powerful glutes and hips at home and in the gym.

Pilates will teach you variations of this, but it has spanned the fitness industry more generally for a long time, and can be found in many strength programs. I imagine it will never lose popularity.

How to do single-leg weighted hip thrusts

I see this move butchered often, but there are several ways to tidy up your form to maximize glute activation while protecting your back. You'll also need to overload your glutes to build strength and muscle gradually, so if you want to notice a difference in your butt, you'll need to increase the volume of your training over time.

My best advice is to slowly add load, adjust your reps, or play around with a slower tempo.

The payoff is more protection for your back, better hip stability and a strong lower body. Plus, who doesn't love sculpted, powerful glutes?

I see this move butchered often, but there are several ways to tidy up your form.

Start with your back against a workout bench or similar, roughly aligned at the shoulder blades or bra line. You can support your elbows on the bench to begin with if you want
Bend your knees and plant your feet flat on the ground, hip-width apart, creating a tabletop position with your legs
Brace your stomach. If you want, hold a weight at the hip of your "standing" leg
Raise the opposite leg out in front of you. Keeping your gaze ahead and chin tucked, lower your butt down toward the bench behind you
Pause at the bottom, then drive through your supportive leg and squeeze the glutes as you press your hips toward the ceiling. You're looking for a straight line from knee to hip. Keep your ribs tucked and gaze forward
Repeat for slow, controlled and powerful reps, then switch sides.
3-4 sets, 8-10 reps per side.

Common mistakes include:

Thrusting too high: I often see people arcing upward so that the chest and gaze face the ceiling rather than straight ahead. Instead, draw your pelvis and ribcage together to keep your torso tight; send your gaze and chest ahead and give your glutes a good squeeze as you tuck your chin.
Rotation: With the single-leg variation, you're working unilaterally, which means strengthening one side of the body at a time. You're also testing balance and stability, working your core to prevent rotation. Try to keep your hips square and drive through your planted foot, bending the knee of the lifted leg if it helps.
Weight placement: You can load your weight on your thigh or hip, but try to avoid your stomach. I choose the upper thigh of the supporting leg.

I can't stress enough how much looking ahead will help to draw your ribs down and avoid rib flare. This will also help you engage your abdominals properly, which is crucial during this exercise. By arcing your torso up toward the ceiling, you run the risk of hyperextending your spine, which could lead to injury and reduce glute activation.

You want all that action in your hips, glutes and core, after all. Think about tucking everything in and drawing your navel toward your spine. Imagine you have an egg between your chin and chest and scoop your hips up as you squeeze.

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Why I regret ignoring single-leg hip thrusts

Young woman performing a single-leg glute bridge on an exercise mat during a studio workout with right leg raised, — (Image credit: Shutterstock)

This move is a masterclass in developing your glutes, and if you, like me, struggle to engage your glutes during leg day workouts, or you find that one side fires up better than the other, the single-leg variation will be your new gym bestie.

I like to lock in and load up on one side at a time to help me with any imbalances, and this strength exercise allows me to do that without sacrificing my form or weights.

I neglected this move for too long, and reintroducing it to my weekly routine has genuinely strengthened up my lazy glutes after years of neglecting them. Alongside Bulgarian split squats, my glutes and lower back have never felt better.

Give them a try, and let us know how you get on in the comments.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.

She also coaches mobility and flexibility classes several times a week.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.