Single-Leg Dumbbell Hip Thrust
Overview
How to do it
- 1
Setup: Sit on the floor and place your upper back against a bench or other elevated surface. Set a dumbbell across your hips and keep it secure. Bend your knees so one foot stays flat on the floor while the other leg extends straight.
- 2
Body Positioning: Tighten your core and glutes before you begin. Keep your chin tucked and your eyes looking forward.
- 3
Thrusting Motion: Push through the heel of your planted foot and raise your hips. At the top, squeeze your glutes and fully extend your hips. Keep a neutral spine and do not overarch your lower back.
- 4
Lowering Phase: Lower your hips slowly and with control back to the start. Complete the target reps, then change legs.
- 5
Repetitions and Sets: Do 3 to 4 sets of 8 to 12 reps per leg, depending on your fitness level.
Form tips & common mistakes
so you do not arch your lower back too much.
to emphasize the glutes instead of letting the quads take over.
go all the way down and fully extend at the top.
on your hips so it does not shift unnecessarily.
and do not use momentum to drive the lift.
Muscles worked
Gluteus Maximus
Quadriceps، Adductor Magnus
Erector Spinae، Hip External Rotators، Scapular Stabilizers
Hamstrings، Tibialis Anterior
Obliques، Rectus Abdominis، Hip Flexors
