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Last updated March 5, 2026
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glutesHamstrings
Hip Thrust - Single Leg (Dumbbell)
Perform a single-leg hip thrust with a dumbbell resting on the working hip for added resistance. Combines unilateral glute training with progressive overload.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstringsdeep abs / corequads
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellflat bench / sofa
Movement pattern
Unilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position a flat bench behind you.
- Sit on the floor with your upper back against the bench edge.
- Place a dumbbell on the hip crease of the working leg, holding it steady with one hand.
- Step 2Starting Position
- Plant the working foot on the floor with the knee bent at roughly 90 degrees.
- Extend the non-working leg straight out or hold the knee toward your chest.
- Secure the dumbbell on your hip with one or both hands.
- Step 3Execution
- Drive through the heel of the planted foot to thrust your hips upward.
- Raise until your torso is parallel to the floor.
- Squeeze the working glute at the top for 1-2 seconds.
- Lower your hips back down with control, keeping the dumbbell secure.
- Step 4Tips
- Use a pad or towel between the dumbbell and your hip for comfort.
- Start with lighter weight to master balance before progressing.
- Keep your chin tucked to maintain a neutral spine.