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Dumbbell Single Leg Hip Thrust 5s · no sound

Dumbbell Single Leg Hip Thrust

A bench supported hip thrust driven by one leg, with a dumbbell resting in the crease of the hips.

Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Hinge, Isolation
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How to do it

  1. Sit with your upper back against the long edge of a bench.
  2. Rest a dumbbell across the crease of your hips and hold it in place.
  3. Plant one foot flat with the shin vertical under the knee.
  4. Lift the other leg and hold the hip at roughly 90 degrees.
  5. Drive the planted foot into the floor until your torso is parallel with the floor.
  6. Lower your hips under control without letting them rotate, then repeat.

Common mistakes

  • Letting the hips drop or rotate toward the free leg, which loses the unilateral load.
  • Arching the lower back at lockout instead of finishing with the glutes.
  • Feeling the movement in the lower back, which signals the pelvis is not tilting under.
  • Loading it before the bilateral version is solid, which just shifts work to the hamstrings.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Same movement, other equipment

B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Barbell Glute Bridge Intermediate Barbell Glute Bridge Glutes Barbell Barbell Hip Thrust Intermediate Barbell Hip Thrust Glutes Barbell Band Glute Bridge Beginner Band Glute Bridge Glutes Resistance band

Similar exercises

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Good to know

What muscles does the Dumbbell Single Leg Hip Thrust work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the Dumbbell Single Leg Hip Thrust?
It uses dumbbells. Without it, the B-Stance Hip Thrust and the Barbell Glute Bridge train the same muscles the same way.
Is the Dumbbell Single Leg Hip Thrust good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Glute Bridge.

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