Dumbbell Single-Leg Hip Thrust
Sculpt stronger glutes and improve stability with this targeted unilateral powerhouse. Use a dumbbell to add resistance as you build balanced lower-body strength and core control.
The Dumbbell Single-Leg Hip Thrust is a compound exercise that mainly works the glutes & hips, with help from the hamstrings, lower back and quads. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Quads (quadriceps femoris)
How to do the Dumbbell Single-Leg Hip Thrust
Sit on the floor with your upper back resting against a flat exercise bench and place a dumbbell across your hips, holding it securely with both hands.
Plant one foot firmly on the floor while lifting the opposite foot slightly off the ground with the knee bent.
Drive through the heel of your working foot to lift your hips upward until your thighs and torso form a straight line.
Squeeze your glutes tightly at the top of the movement for a brief second.
Lower your hips back down toward the floor in a controlled motion before beginning the next repetition.
Dumbbell Single-Leg Hip Thrust FAQs
What muscles does the Dumbbell Single-Leg Hip Thrust work?
The Dumbbell Single-Leg Hip Thrust mainly works the glutes & hips, with help from the hamstrings, lower back and quads. The main muscles are the gluteus maximus.
What equipment do you need for the Dumbbell Single-Leg Hip Thrust?
Dumbbells.
Is the Dumbbell Single-Leg Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Single-Leg Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
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