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Dumbbell Single Leg Hip Thrust
A unilateral hip thrust using a dumbbell across the hips, primarily targeting the glutes for strength and hypertrophy. This movement emphasizes single-leg stability and core control during hip extension.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Quads
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
6/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer when performing heavy sets.
How to Perform
Place your upper back, just below the shoulder blades, across a stable bench. Position one dumbbell across your hip crease, stabilize it with both hands, and lift one leg off the floor with the knee slightly bent.
- Brace your core and drive through the heel of the planted foot, raising your hips straight upward.
- Extend the hip until your torso and thigh form a straight line parallel to the ground.
- Squeeze the glute of the working leg forcefully at the peak contraction.
- Slowly lower the hips back down under control until they are just above the ground.
- Maintain core tension and minimize rotation throughout the movement.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Drive through the heel.
- Hips parallel to floor.
- Squeeze the glute hard.
- Minimize hip rotation.
- Keep the ribs down.
Breathing
Inhale while lowering the hips eccentrically, and forcefully exhale as you drive the hips upward into the top position while bracing the core.
Tempo
3-0-1
Range of Motion
Fully extend the hip until the thigh and torso are parallel to the floor, and lower the hips until they lightly tap or hover just above the floor.
Safety
Safety Notes
- Use a pad or towel under the dumbbell for comfort across the hip bone.
- Avoid arching the lower back; focus on glute engagement.
- Ensure the bench is stable and secure against sliding.
Spotting
Not generally required; use lighter weights until stability is mastered.
Common Mistakes
- Hyperextending the lower back at the top.
- Allowing the hips to rotate or drop side-to-side.
- Failing to achieve full hip extension.
- Bouncing the hips off the floor.
When to Avoid
- Acute lower back pain or lumbar spine instability.
- Severe hip joint pain or sensitivity.
Flexibility Needed
- Adequate hip extension range of motion.
Build Up First
- Competency performing the bilateral Hip Thrust.
- Ability to maintain a neutral spine under load.
Also known as
Single Leg Dumbbell Hip Thrust, Single-Leg DB Hip Thrust, DB Single Leg Glute Bridge
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