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 Single Leg Hip Thrust (Dumbbell)#
- 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
- Secondary: Hamstrings, Quads, Abs, 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.
