Single Leg Dumbbell Hip Thrust: How-to, Tips & More
The Single Leg Dumbbell Hip Thrust is a intermediate compound exercise for your glutes. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Core
Secondary
How to do the Single Leg Dumbbell Hip Thrust
- Sit with your upper back against a bench and a dumbbell on one hip.
- Plant the foot on that side and lift the other.
- Drive up through the planted heel until your hips are level.
- Lower slowly, then switch legs after the set.
Single Leg Dumbbell Hip Thrust tips
- Keep your hips level as you lift.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells, Bench
Type
Compound
Single Leg Dumbbell Hip Thrust alternatives
Hip Thrust
Glutes
Bodyweight Hip Thrust
Glutes
Dumbbell Hip Thrust
Glutes
Single Leg Barbell Hip Thrust
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Single Leg Dumbbell Hip Thrust work?
The Single Leg Dumbbell Hip Thrust mainly works your glutes, with help from your hamstrings and core.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Leg Dumbbell Hip Thrust good for beginners?
Yes. The Single Leg Dumbbell Hip Thrust is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Leg Dumbbell Hip Thrust?
You need dumbbells and bench.
Add Single Leg Dumbbell Hip Thrust to your program
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