Dumbbell Hip Thrust
Quads·Dumbbells·Intermediate·Compound
Single-Leg Dumbbell Hip Thrust
The Single-Leg Dumbbell Hip Thrust targets the glutes while improving unilateral strength and hip stability. The single-leg variant exposes side-to-side imbalances and forces the working glute to do all the work.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Single-Leg Dumbbell Hip Thrust
- 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 Single-Leg Dumbbell Hip Thrust work?
The Single-Leg Dumbbell Hip Thrust primarily targets the Glutes. Supporting muscles include Hamstrings, Quads.
Is the Single-Leg Dumbbell Hip Thrust a compound or isolation exercise?
The Single-Leg Dumbbell Hip Thrust is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Single-Leg Dumbbell Hip Thrust?
You need the following equipment: Dumbbells.
What difficulty level is the Single-Leg Dumbbell Hip Thrust?
The Single-Leg Dumbbell Hip Thrust is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
