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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
시범 영상 준비 중
Primary
Glutes
Secondary
HamstringsCore
Equipment
Dumbbell
Pattern
Single-leg hip extension
Setup
- 01Sit with the upper back against a bench, dumbbell resting across the hip crease.
- 02Plant one foot flat on the floor under the knee.
- 03Extend the other leg out straight or hold it bent off the floor.
- 04Brace the trunk before driving up.
Execution
- 01Drive through the planted heel to extend the hip, lifting until the torso and thigh form a straight line.
- 02Squeeze the glute hard at the top.
- 03Lower under control until the hips just clear the floor.
- 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.