Single Leg Hip Thrust with Dumbbell 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Unilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg Hip Thrust with Dumbbell is an effective exercise primarily targeting the glutes, while also engaging the abs and hamstrings as secondary muscle groups. To perform the exercise, sit on the floor with your upper back resting against a bench, holding a dumbbell over one hip. Extend one leg out while keeping the other bent, and push through the heel of the bent leg to lift your hips towards the ceiling, focusing on squeezing the glutes at the top of the movement. Lower the hips back down with control, then repeat for the desired number of reps before switching legs. This exercise helps improve glute strength and stability, while also activating the core and hamstrings.
How to Perform
Begin by lying on the floor with your upper back resting against a bench. Place a dumbbell across the crease of one hip for added resistance.
Bend one leg at a 90-degree angle at the knee, keeping your foot flat on the floor, while extending the other leg straight out.
Push through the heel of the foot that is flat on the floor, driving your hips upward while engaging and squeezing your glute at the top of the movement.
Slowly lower your hips back down to the starting position, maintaining control throughout the movement to avoid using momentum.
Complete the desired number of repetitions on one side, then switch to the other leg and repeat the same process.
★ 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
If you’re performing the exercise without additional weight, you can either cross your arms over your chest or extend them straight out to the sides. Choose whichever position feels most comfortable for you.
Make sure to avoid arching your lower back as you raise your hips. Instead, concentrate on contracting your glutes and slightly tilting your pelvis backward.
At the peak of the movement, aim for a straight line running from your knees to your shoulders, ensuring your body is aligned correctly.
As you lift your hips, keep your movements controlled, avoiding any dropping or twisting of the hips.
Remember to exhale as you push your hips upward. You should not feel any strain in your lower back during the exercise.
If you're having trouble feeling the glutes engage, gently press your hands on the muscles to help activate them. Pause at the top of the movement to ensure proper contraction.
If you notice one glute is less active than the other, try doing the exercise one leg at a time until both sides show similar levels of activation, then gradually return to performing the movement with both legs.
How Not to Perform
Avoid Using Momentum: Do not rely on momentum to lift your hips. Focus on a slow, controlled movement to ensure that the glutes are doing the majority of the work and to avoid wasting energy.
Do Not Arch Your Lower Back: Do not let your lower back arch excessively when lifting your hips. This can strain the spine. Keep your pelvis slightly tilted to maintain proper alignment and prevent lower back discomfort.
Avoid Dropping or Rotating the Hips: Do not let your hips drop or twist as you lift them. Ensure your body stays aligned, with the glutes fully engaged and the movement coming from the hip joint rather than the lower back.
Do Not Overextend: Avoid lifting your hips too high, which can lead to unnecessary strain on the lower back. Focus on raising your hips just enough to create a straight line from your knees to your shoulders at the peak of the movement.
Avoid Flaring Your Ribs: Keep your ribs from flaring out. This can disrupt core engagement and cause unnecessary tension in the lower back. Maintain a neutral spine throughout the exercise.
Do Not Rush the Movement: Do not rush through the exercise. Slow down and control both the lifting and lowering phases to maximize muscle activation and reduce the risk of injury.
Avoid Overloading the Weight Too Soon: If you’re new to this exercise, start with a manageable weight or bodyweight only. Adding too much weight too quickly can lead to improper form and increase the risk of injury.
Do Not Neglect Core Engagement: Avoid neglecting your core during the movement. Engaging your core will protect your lower back and help maintain stability throughout the exercise.
Do Not Forget to Breathe: Avoid holding your breath during the movement. Exhale as you push your hips upward and inhale as you lower them back down to ensure proper oxygen flow and maintain control.
Avoid Shifting Focus Away from the Glutes: Do not allow other muscles, like your hamstrings or lower back, to take over. Keep your focus on squeezing your glutes at the top of the movement to ensure they are the primary muscle being targeted.
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.
