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 Hip Thrust with Dumbbell, Single Leg Dumbbell Thrust
How to: Dumbbell Single Leg Hip Thrust
- Sit on the floor with your upper back against a bench or surface.
- Place a dumbbell on your hip flexors, holding it securely with your hands.
- With one leg extended, press through the heel of your planted foot and lift your hips towards the ceiling.
- Hold at the top for a moment, squeezing the glutes.
- Lower your hips back down without touching the ground and repeat for the desired number of repetitions. Switch legs after completing the set.
Common Mistakes
- Not fully extending the hips at the top of the movement.
- Arching the back instead of keeping it neutral.
- Using too much weight, which can compromise form.
Modifications
- Use a lighter dumbbell to begin with.
- Perform the hip thrust on a flat surface without weights.
Tips
- Keep your core engaged throughout the movement.
- Ensure your supporting foot is firmly planted.
- Avoid arching your back; keep it neutral.
Dumbbell Single Leg Hip Thrust Alternatives
Tags
hip thrust
glutes
strength
dumbbell
lower body
single leg