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Dumbbell Single Leg Heels Elevated Hip Thrust
This unilateral dumbbell hip thrust uses heel elevation to maximize glute contraction. It builds powerful posterior chain strength, hypertrophy, and single-leg stability.
About Exercise
Equipment
Dumbbells, Flat Bench, Plyometric Box
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Rest periods include time taken to switch legs.
How to Perform
Position your upper back/shoulders against a bench, centered. Place one heel on an elevated surface (box/plate) with the knee bent 90 degrees. Secure a dumbbell across the hip crease and lift the free leg slightly off the floor.
- Brace your core and drive your working heel down, extending your hip toward the ceiling.
- Push until your body forms a straight line from shoulder to the working knee, squeezing the glute forcefully.
- Pause briefly at the peak of the movement to maximize muscle tension.
- Slowly lower the hips back toward the floor under control.
- Stop just short of fully resting the hips on the ground to maintain continuous tension.
- Complete all required repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Push through the heel.
- Full glute squeeze.
- Keep hips level.
- Ribs down, stay braced.
- Hips up to the ceiling.
Breathing
Inhale as you lower the hips, and powerfully exhale while driving the hips upward; maintain a strong core brace throughout the set.
Tempo
3-1-1
Range of Motion
Move from a slightly lowered position to full hip extension, where the shoulder, hips, and knee form a straight line.
Safety
Safety Notes
- Ensure the bench and foot platform are stable and secured.
- Use padding (towel or pad) under the dumbbell to prevent bruising on the hips.
- Avoid this exercise if you experience acute lower back or knee pain.
Spotting
Not typically spotted. Ensure plates or safety pins are nearby to catch the dumbbell if it slips off the hips.
Common Mistakes
- Hyperextending the lower back at the top.
- Allowing the hips to drop or rotate unevenly.
- Using momentum instead of controlled glute force.
- Not achieving full hip extension.
When to Avoid
- Acute lower back injury or pain.
- Severe knee instability or pain.
Flexibility Needed
- Adequate hip flexion and extension mobility.
Build Up First
- Competency with bilateral hip thrusts.
- Ability to maintain a strong core brace.
Also known as
Single Leg Elevated Hip Thrust, DB Single Leg Glute Bridge
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