Single-Leg Dumbbell Hip Thrust

Technique

How to perform Single-Leg Dumbbell Hip Thrust

1. Sit on the floor with your upper back resting against a flat bench and place a dumbbell vertically over the hip of your working leg, stabilizing it with both hands.
2. Plant your right foot flat on the floor, shin roughly vertical, and extend your left leg straight in front of you or keep the knee slightly bent and elevated.
3. Brace your core and tuck your chin - this is your starting position.
4. Exhale as you drive through your right heel, extending your hip to lift the dumbbell until your torso forms a straight line from shoulders to right knee while keeping your left leg elevated and your ribs down.
5. Pause briefly at the top, squeezing your right glute hard and ensuring your pelvis stays level without rotating.
6. Inhale as you lower your hips under control until your glute hovers just above the floor, maintaining the dumbbell’s position and tension in your core.
7. Repeat for the prescribed repetitions, then switch legs and perform the same sequence on the opposite side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.