Dumbbell Single Leg Hip Thrust

Description
This exercise involves lying on your back with one foot on the ground and the other foot elevated with a dumbbell resting on your hip. You then lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, before lowering back down. This exercise targets the glutes and hamstrings.
Muscle Group
Equipment Required
Dumbbell Single Leg Hip Thrust Instructions
- Begin by sitting on the ground with your back against a bench or step, and a dumbbell resting on your hips.
- Extend one leg out in front of you, keeping the other leg bent with your foot flat on the ground.
- Press through your heel and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the ground, but do not let them touch the ground before lifting them back up again.
- Complete the desired number of repetitions on one leg before switching to the other leg.
Dumbbell Single Leg Hip Thrust Form & Visual
Dumbbell Single Leg Hip Thrust Benefits
- Targets glutes, hamstrings, and core muscles
- Improves hip mobility and stability
- Helps to correct muscle imbalances between the left and right sides of the body
- Increases overall strength and power in the lower body
- Can be modified to increase or decrease difficulty based on fitness level
Dumbbell Single Leg Hip Thrust Muscles Worked
- Glutes
- Hamstrings
- Quadriceps
- Core
Dumbbell Single Leg Hip Thrust Variations & Alternatives
- Dumbbell Single Leg Hip Thrust with Bench
- Dumbbell Single Leg Hip Thrust with Resistance Band
- Dumbbell Single Leg Hip Thrust with Stability Ball
- Dumbbell Single Leg Hip Thrust with Barbell
- Dumbbell Single Leg Hip Thrust with Kettlebell