Single-Leg Dumbbell Hip Thrust

Technique

How to perform Single-Leg Dumbbell Hip Thrust

1. Brace your upper back against a stable bench and plant one foot on the floor.
2. Hold a dumbbell securely over the working hip with both hands, positioning it so it does not roll as your hips move.
3. Lift the other foot clear of the floor; the free leg may be straight or bent.
4. Position the working foot so its shin is approximately upright near the top, and keep your ribs and pelvis controlled.
5. Extend the working hip to raise your pelvis until the torso and working thigh form a line, without lifting farther by arching your lower back.
6. Lower through the hip under control while keeping the other foot unsupported and the dumbbell secure.
7. Complete the repetitions, then switch legs.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.