Dumbbell Single Leg Hip Thrust
Description
The dumbbell single-leg hip thrust adds dumbbell loading to a single-leg hip thrust performed with upper back on a bench. One leg works while the other is extended forward. The per-glute demand is roughly double the bilateral version.
Muscle Group
Equipment Required
Dumbbell Single Leg Hip Thrust Instructions
- Sit with upper back against a bench. Place a dumbbell on your right hip crease.
- Hold the dumbbell in place with your right hand.
- Bend your right knee with foot flat. Extend your left leg straight forward or up.
- Drive through your right heel to thrust your hips up.
- At the top, body forms a straight line from right knee to shoulders.
- Squeeze your right glute hard.
- Lower under control.
- Complete reps, then switch sides. Aim for 10 to 15 reps per side.
Dumbbell Single Leg Hip Thrust Form & Visual
Dumbbell Single Leg Hip Thrust Benefits
- Progressive glute loading per leg
- Exposes glute imbalances
- Builds unilateral hip extension power
- Excellent for glute hypertrophy
- Easier to set up than barbell hip thrusts
- Useful for athletic training
Dumbbell Single Leg Hip Thrust Muscles Worked
- Gluteus maximus (working leg)
- Hamstrings
- Core (anti-rotation)
- Erector spinae
Dumbbell Single Leg Hip Thrust Variations & Alternatives
- DB Single-Leg Glute Bridge
- Weighted One-Leg Hip Thrust
- Barbell Hip Thrust
- Bodyweight Single-Leg Hip Thrust
- Banded Single-Leg Hip Thrust
