Dumbbell Single-leg Hip Thrust

HOW TO DO IT

1. 1Sit on the floor with your upper back resting against a sturdy bench.
2. 2Place a dumbbell across your hips and hold it securely with both hands.
3. 3Extend one leg straight out or keep it slightly bent in the air.
4. 4Drive through the heel of your planted foot to lift your hips.
5. 5Squeeze your glutes hard at the top until your body forms a straight line.
6. 6Lower your hips back down with control until they nearly touch the floor.

COMMON MISTAKES

• Hyperextending the lower back instead of using the glutes.
• Allowing the hips to drop or twist during the ascent.
• Lifting the head off the chest and straining the neck.
• Bouncing the weight off the floor at the bottom.

TIPS

• Keep your chin tucked to your chest to protect your neck.
• Drive through the mid-foot and heel rather than the toes.
• Prevent your hips from rotating toward the working leg.

SAFETY

• Ensure the bench is stable and will not slide backward under load.
• Do not hyperextend the spine at the top of the movement.

DETAILS

Muscles

Glutes

Equipment

DumbbellBench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Hip thrust

Load position

On the hips

Arms

Both

Legs

One

Body position

Lying on the back

Body support

Shoulders secured under supports