Dumbbell Single Leg Hip Thrust
- Intermediate
- Dumbbell
The dumbbell single leg hip thrust removes half the base and keeps the load. Your upper back rests on a bench, a dumbbell sits in the hip crease, one foot drives into the floor and the other leg is held with the hip at about 90 degrees. Everything the bilateral version does for the glutes now falls on one side, which is why lifters find weak sides quickly here. Keeping the hips level rather than letting them drop or rotate is the whole skill, and the abdominals hold a posterior pelvic tilt so the lower back does not finish the rep.
How to do the Dumbbell Single Leg Hip Thrust
- Sit with your upper back against the long edge of a bench.
- Rest a dumbbell across the crease of your hips and hold it in place.
- Plant one foot flat with the shin vertical under the knee.
- Lift the other leg and hold the hip at roughly 90 degrees.
- Drive the planted foot into the floor until your torso is parallel with the floor.
- Lower your hips under control without letting them rotate, then repeat.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings and Core
Why train it
- Loads one glute at a time without needing a barbell or a rack.
- Finds and trains weak sides that bilateral thrusting hides.
- Adds a pelvic stability demand on top of straightforward hip extension.
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.
Frequently asked questions
What muscles does the Dumbbell Single Leg Hip Thrust work?
The Dumbbell Single Leg Hip Thrust trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.
What equipment do I need for the Dumbbell Single Leg Hip Thrust?
Only a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Dumbbell Single Leg Hip Thrust suitable for beginners?
With some training behind you. The Dumbbell Single Leg Hip Thrust is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Dumbbell Single Leg Hip Thrust at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Dumbbell Single Leg Hip Thrust should I do?
Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.
What are good alternatives to the Dumbbell Single Leg Hip Thrust?
B-Stance Hip Thrust, Barbell Hip Thrust, and Kettlebell Swing train the same primary muscles as the Dumbbell Single Leg Hip Thrust. Pick whichever one matches the equipment in front of you.