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Single-Leg Dumbbell Hip Thrust

A hip thrust performed on one leg with a dumbbell held across the hips, isolating each glute and closing side-to-side strength gaps a two-leg thrust can hide.

LegsDumbbellSingle-leg hip extension
GoLightWeight mediasingle-leg-dumbbell-hip-thrust

Demonstration coming soon

Primary

Glutes

Secondary

HamstringsCore

Equipment

Dumbbell

Pattern

Single-leg hip extension

Setup

  1. 01Sit with the upper back against a bench, dumbbell resting across the hip crease.
  2. 02Plant one foot flat on the floor under the knee.
  3. 03Extend the other leg out straight or hold it bent off the floor.
  4. 04Brace the trunk before driving up.

Execution

  1. 01Drive through the planted heel to extend the hip, lifting until the torso and thigh form a straight line.
  2. 02Squeeze the glute hard at the top.
  3. 03Lower under control until the hips just clear the floor.
  4. 04Repeat for the set, then switch legs.

Checkpoints

  • -Hips stay level, with no rotation toward the working side.
  • -The working knee tracks over the foot.
  • -The top position shows a straight line from shoulder to knee.
  • -The non-working leg stays passive throughout.

Common mistakes

  • -Letting the hips rotate or hike up on the working side.
  • -Hyperextending the lower back to gain range instead of extending the hip.
  • -Pushing through the toes instead of the heel.
  • -Rushing the descent and losing tension at the bottom.

Programming notes

  • -Use 3 sets of 8 to 12 reps per side.
  • -A strong single-leg accessory for closing a glute imbalance found on the two-leg barbell hip thrust.
  • -Regress to a bodyweight single-leg hip thrust before adding load.

Related exercises

Barbell Hip Thrust

Barbell / Legs

Hip Thrust Machine

Machine / Legs

Single-Leg Glute Bridge

Bodyweight / Legs

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