Dumbbell Single Leg Hip Thrust: How To, Form & Muscles Worked

Name: Dumbbell Single Leg Hip Thrust — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Perform a single-leg hip thrust with a dumbbell to extend the hip and drive the glute on the working side. The movement focuses on the glute muscles through controlled hip extension.

Perform a single-leg hip thrust with a dumbbell to extend the hip and drive the glute on the working side. The movement focuses on the glute muscles through controlled hip extension.

How to do the Dumbbell Single Leg Hip Thrust#

Sit with your upper back supported on a stable elevated surface and place a dumbbell across your hips, holding it securely with both hands.
Bend one knee and plant the opposite foot flat on the floor while extending the non-working leg straight or slightly forward.
Brace your core and press through the heel of the planted foot to lift your hips until your torso aligns with the working thigh.
Pause and actively squeeze the glute of the working leg at the top without arching your lower back.
Lower your hips under control until just above the start position and repeat for the desired reps, then switch legs.

Muscles worked#

Primary: Glutes (Gluteus Maximus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris), Abs (Rectus Abdominis), Abductors (Gluteus Medius & Minimus (Hip Abductors))

Common mistakes#

Letting the hips drop unevenly instead of keeping the pelvis level.
Driving through the toes rather than the heel of the working foot.
Hyperextending the lower back at the top of the movement.
Holding the dumbbell unsteady on the hips instead of securing it with both hands.

Frequently asked questions#

What muscles does the Dumbbell Single Leg Hip Thrust work?

The Dumbbell Single Leg Hip Thrust primarily works the glutes. The hamstrings, quads, abs, abductors assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, quads, abs, abductors, lighten the load and slow the lowering phase.

What equipment do I need for the Dumbbell Single Leg Hip Thrust?

The Dumbbell Single Leg Hip Thrust needs the following: Dumbbell, Bench. Nothing beyond that is required to run the movement as described above.

Is the Dumbbell Single Leg Hip Thrust suitable for beginners?

Not as one of your first exercises. The Dumbbell Single Leg Hip Thrust is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Dumbbell Single Leg Hip Thrust?

Barbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Dumbbell Curtsy Lunge all train the same primary muscles as the Dumbbell Single Leg Hip Thrust. Pick whichever one matches the equipment in front of you.

How to do the Dumbbell Single Leg Hip Thrust#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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