Dumbbell Single Leg Hip Thrust
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings, Quadriceps
- Equipment
- Dumbbell
- Körperregion
- Hips
- Typ
- Strength
The dumbbell single leg hip thrust is a unilateral glute-building exercise that primarily targets the gluteus maximus, with the hamstrings and quadriceps assisting. Performed with your upper back on a bench and one foot planted while you hold a dumbbell over your hip, it forces each side to work on its own — exposing and fixing strength imbalances while training full hip extension.
Dumbbell Single Leg Hip Thrust: So führst du sie aus
- 1Sit on the floor with your upper back resting against the long edge of a bench and a dumbbell held across the front of your hip with both hands.
- 2Plant one foot flat on the floor about hip-width from your body, with your shin roughly vertical at the top; lift the other leg off the floor and keep it slightly bent or extended.
- 3Brace your core and tuck your chin so your head and neck stay neutral against the bench.
- 4Drive through the heel of your planted foot to extend your hip, lifting the dumbbell upward.
- 5At the top, your torso and thigh should form a straight line; squeeze your glute and tilt your pelvis slightly under (posterior tilt) rather than arching your lower back.
- 6Pause briefly at full lockout, keeping the dumbbell pinned to your hip.
- 7Lower your hips under control until they hover just above the floor, keeping tension on the working glute.
- 8Complete all your reps on one side, then switch the dumbbell and your stance to the other leg.
Technik-Tipps
- Position the bench so its edge sits just under your shoulder blades — too low and you lose range, too high and your back over-extends.
- Think about pushing the floor away with your heel, not your toes, to keep the load on the glute instead of the quad.
- Finish each rep with a posterior pelvic tilt and a hard glute squeeze rather than driving the rep with your lower back.
- Keep the dumbbell balanced on the hip crease with both hands so it doesn't slide toward your stomach as you lift.
- Use a slow, controlled lowering phase to keep tension on the working glute and protect your knee and hip.
Häufige Fehler
- Arching the lower back at the top instead of extending the hip, which shifts load onto the spine and risks lumbar strain.
- Setting the bench too high so your ribs flare and your back hyperextends, losing the glute squeeze.
- Pushing through the toes or ball of the foot, which recruits the quads and reduces glute activation.
- Cutting the range short and not reaching full hip lockout, so the glute never fully contracts.
- Letting the planted knee cave inward, which strains the knee and wastes drive that should go into the glute.
Häufig gestellte Fragen
What muscles does the dumbbell single leg hip thrust work?
It primarily targets the gluteus maximus, with the hamstrings and quadriceps acting as synergists. Doing it one leg at a time means each glute is trained independently.
Why do a single leg hip thrust instead of using both legs?
Working one leg at a time exposes and corrects left-to-right strength imbalances and lets you load each glute fully without your stronger side taking over. It also demands more core and pelvic stability.
How do I stop my lower back from arching at the top?
Tuck your pelvis slightly under (a posterior tilt) and squeeze your glute to finish the rep instead of pushing your hips up by extending your spine. Keep your ribs down and core braced throughout.
How high should the bench be?
The bench edge should sit just under your shoulder blades when your hips are at full lockout. A bench around knee height (roughly 30–40 cm) works for most people; too high and your back over-extends, too low and you lose range.
How many sets and reps should I do?
For glute strength and size, 3–4 sets of 8–15 reps per leg is a sensible range. Start light to groove the posterior tilt and balance before adding load.
