Barbell Romanian Deadlift
Glutes·Dumbbells·Advanced·Compound
Exercise guide
Dumbbell Hip Thrust Single Leg
The Dumbbell Hip Thrust Single Leg targets the glutes while improving unilateral strength and hip stability.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Hip Thrust Single Leg
- 01
Sit on the floor with your upper back against a bench.
- 02
Place a dumbbell across your hips and hold it securely.
- 03
Extend one leg straight out in front of you.
- 04
Drive through the heel of the planted foot to lift your hips upward.
- 05
Raise your hips until your torso is parallel to the floor.
- 06
Lower your hips slowly back to the starting position before switching sides.
Performance tips
Cues that matter
- Keep your hips level throughout the movement
- Drive through the heel of the working leg
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Hip Thrust Single Leg work?
The Dumbbell Hip Thrust Single Leg primarily targets the Glutes. Supporting muscles include Hamstrings.
Is the Dumbbell Hip Thrust Single Leg a compound or isolation exercise?
The Dumbbell Hip Thrust Single Leg is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Hip Thrust Single Leg?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Hip Thrust Single Leg?
The Dumbbell Hip Thrust Single Leg is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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