Dumbbell Single Leg Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Leg Dumbbell Hip Thrust
How to: Dumbbell Single Leg Hip Thrust
- Sit on the ground with your upper back against a bench and a dumbbell resting on your hips.
- Extend one leg out in front of you and keep the other foot on the ground.
- Engage your core and thrust your hips upward, squeezing your glutes at the top.
- Lower your hips back down slowly to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Overarching the back during the lift.
- Not extending the hips fully at the top.
- Rushing through the movement instead of controlling it.
Modifications
- Perform the exercise without a dumbbell for beginners.
- Use a stability ball for added support if needed.
Tips
- Keep your core engaged to maintain balance.
- Make sure the working leg is fully extended at the top of the thrust.
- Slowly lower your hips to the ground to maximize muscle engagement.
Dumbbell Single Leg Hip Thrust Alternatives
Tags
glutes
strength
hips
dumbbell
core
stability