Single-Leg Hip Thrust
Glute + hamstring strength for sprint power
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Squeeze the glute at the top
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Bodyweight Athlete | Lower Strength + Power | 3 × 10/leg | BW |
What it trains, and who trains it
- Muscles worked
- Glutes
- Region
- Lower body
- Prescribed in
- bodyweight training
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Trap Bar Deadlift | Big posterior-chain pull, back-friendly — sprinter strength gold standard |
| Romanian Deadlift | Hamstring + glute loaded stretch — anti-injury for soccer/AFL |
| Conventional Deadlift | Full-body max strength pull |
| Sumo Deadlift | Wide stance, more glute/adductor — hip-driven athletes |
| Deficit Deadlift | Standing on a plate — longer pull, more eccentric for hamstring resilience |
| Snatch-Grip RDL | Wider grip + bigger upper-back demand — Olympic lifters, throwers |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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