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Dumbbell Single-Leg Hip Thrust
Unilateral hip thrust with dumbbell and bench targeting glutes and hamstrings to build lower body strength, improve balance, and correct imbalances; enhances functional power for sprinting and jumping.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Abs, Lower Back, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
5/10Rectus Femoris
Abs
4/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Longer if heavy loads
How to Perform
Sit on the floor with upper back against a bench edge below shoulder blades. Place dumbbell across working hip crease, hold with both hands, and position working foot flat on floor with knee at 90 degrees when extended.
- Engage core and tuck chin to maintain neutral spine.
- Drive through heel of working foot to lift hips toward ceiling.
- Squeeze glutes at top to form straight line from shoulders to knee.
- Hold contraction briefly without arching lower back.
- Lower hips slowly with control, keeping tension in glutes.
- Avoid full rest on floor between reps.
- Switch legs after completing set.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep core tight
- Neutral spine always
- Knee tracks over toes
- No back arch
Breathing
Inhale as you lower hips, exhale as you drive up and squeeze glutes.
Tempo
3-1-1
Range of Motion
Lower hips until just above floor, extend until shoulders, hips, and knee align in straight line without lumbar arch.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master form
- Engage core to protect spine
- Drive through heel not toes
- Equal reps both sides
- Consult doctor for hip issues
Spotting
Spotter assists by stabilizing dumbbell or supporting hips if needed; not typically required for moderate weights, use safeties if heavy.
Common Mistakes
- Arching lower back at top
- Knee caving inward
- Using momentum to lift
- Letting hips rest on floor
- Poor dumbbell stability
- Uneven reps per side
When to Avoid
- Acute lower back injury
- Hip impingement
- Recent hamstring strain
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master basic hip thrust form
- Hip hinge proficiency
- Core stability control
Also known as
Single-Leg Dumbbell Hip Thrust, One-Leg Dumbbell Hip Thrust, Dumbbell Unilateral Hip Thrust, Single Leg DB Hip Thrust
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