Strength

Single Leg Dumbbell Hip Thrust

Boost glute muscles and enhance stability with the Single Leg Dumbbell Hip Thrust. This strength-building exercise focuses on one leg at a time, lifting a dumbbell weight while thrusting the hip upwards.
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Single Leg Dumbbell Hip Thrust instructions
Step-by-step instructions
1
Sit on the ground with a bench directly behind you and a dumbbell next to your right or left hip.
2
Bend one leg and place its foot flat on the floor. Straighten the other leg.
3
Grab the dumbbell and place it onto your hip. Roll your upper back onto the bench and keep your chin tucked into your chest.
4
Drive through your bent leg to lift your hips, creating a bridge. Keep the dumbbell stable.
5
Reverse the movement, lowering your hips back to the ground. Repeat for the desired number of reps and then switch sides.
Sit on the ground with a bench directly behind you and a dumbbell next to your right or left hip.
Bend one leg and place its foot flat on the floor. Straighten the other leg.
Grab the dumbbell and place it onto your hip. Roll your upper back onto the bench and keep your chin tucked into your chest.
Drive through your bent leg to lift your hips, creating a bridge. Keep the dumbbell stable.
Reverse the movement, lowering your hips back to the ground. Repeat for the desired number of reps and then switch sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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