Back

Library

Appears in642 Workouts*

Dumbbell Single-Leg Hip Thrust

Sculpt stronger glutes and improve stability with this targeted unilateral powerhouse. Use a dumbbell to add resistance as you build balanced lower-body strength and core control.

Exercise video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Dumbbells thumbnail
Dumbbells

Muscle Groups

Primary

Secondary

Instructions

  1. Sit on the floor with your upper back resting against a flat exercise bench and place a dumbbell across your hips, holding it securely with both hands.

  2. Plant one foot firmly on the floor while lifting the opposite foot slightly off the ground with the knee bent.

  3. Drive through the heel of your working foot to lift your hips upward until your thighs and torso form a straight line.

  4. Squeeze your glutes tightly at the top of the movement for a brief second.

  5. Lower your hips back down toward the floor in a controlled motion before beginning the next repetition.