Dumbbell Single-Leg Hip Thrust 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Single-Leg Hip Thrust is a lower-body exercise primarily targeting the glutes while also engaging the hamstrings as secondary muscles. Performed with a dumbbell placed on the hips, it involves sitting on the ground with the upper back supported on a bench or step, extending one leg while keeping the other bent with the foot flat on the floor. By pressing through the heel of the bent leg, the hips are lifted toward the ceiling in a controlled motion, emphasizing glute contraction at the top. This single-leg variation increases unilateral strength, stability, and balance, making it highly effective for building glute and hamstring strength while also improving hip mobility.
How to Perform
Sit on the floor with your upper back supported against a stable bench or step, placing a dumbbell securely on your hips.
Stretch one leg straight out in front of you while keeping the opposite leg bent, with its foot firmly planted on the floor.
Drive through the heel of the bent leg to lift your hips upward, aiming to create a straight line from your shoulders to your extended foot, and consciously contract your glutes at the top.
Slowly lower your hips toward the ground without letting them fully rest, maintaining tension in your glutes throughout the movement.
Perform the set number of repetitions on the working leg, then switch to the other leg, ensuring equal work and controlled motion on both sides.
Focus on keeping your core engaged and your back pressed gently against the bench to protect your spine and maximize glute activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Press through your heel, not your toes, to maximize glute activation.
Avoid overextending your lower back at the top; aim for a straight line from shoulders to knees.
Control the lowering phase to maintain constant tension on the glutes and hamstrings.
Make sure your upper back stays firmly supported on the bench to prevent strain.
Engage the glutes before lifting your hips to improve mind-muscle connection.
Start with a lighter dumbbell to master form before increasing weight.
Keep the non-working leg fully extended and relaxed to avoid using it for momentum.
Focus on smooth, deliberate movements rather than fast repetitions to prevent injury.
Breathe consistently: exhale while lifting, inhale while lowering.
How Not to Perform
Do not let your lower back arch excessively at the top; this shifts stress away from the glutes and onto your spine.
Avoid lifting your hips using momentum or a sudden jerk; this reduces muscle activation and increases injury risk.
Don’t allow your upper back to slide off the bench or lose contact; it compromises stability and can strain your shoulders or spine.
Avoid placing the dumbbell unevenly or letting it roll; improper weight placement can cause imbalance and discomfort.
Do not let your non-working leg assist in lifting; it reduces the unilateral strength challenge and lessens glute engagement.
Avoid pressing through your toes instead of your heel; this shifts work to your quads rather than glutes and hamstrings.
Don’t let your hips touch the ground fully between reps; this releases tension and decreases effectiveness.
Avoid rushing through repetitions; fast, uncontrolled movements reduce muscle focus and increase risk of injury.
Do not neglect core engagement; a weak core can cause lower back strain and poor hip thrust mechanics.
Avoid using a dumbbell that is too heavy before mastering proper form; excessive weight can lead to poor technique and potential injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
