Dumbbell Single Leg Hip Thrust
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Hips
- Type
- Strength
The dumbbell single leg hip thrust is a unilateral hip-extension exercise that targets the glutes and hips, with your upper back braced on a bench and a dumbbell loaded across the hips. Driving up through one planted foot while the other leg stays lifted builds single-side strength and irons out left-to-right imbalances.
How to do the Dumbbell Single Leg Hip Thrust
- 1Sit on the floor with your upper back resting against the long edge of a bench and your knees bent, feet flat on the floor.
- 2Place a dumbbell across the front of your hips and hold it in place with both hands to keep it from rolling.
- 3Plant one foot firmly about hip-width from your body, shin roughly vertical, and lift the other leg off the floor by extending it forward or holding the knee bent.
- 4Brace your core and tuck your chin slightly so your ribs stay down.
- 5Drive through the heel of the planted foot to lift your hips until your torso and thigh form a straight line.
- 6Squeeze the glute of the working side hard at the top, keeping your hips level rather than letting the lifted side drop.
- 7Lower your hips under control until they hover just above the floor, keeping tension on the working leg.
- 8Complete all reps on one leg, then switch the dumbbell to the other side and repeat with the opposite leg.
Form tips
- Push through your heel, not your toes, so the work stays in the hips and glutes instead of the front of the thigh.
- Keep your hips square and level throughout the rep — the non-working side will want to sag, so consciously resist it.
- Pause for a one-count at the top of each rep to maximize the glute contraction before lowering.
- Cushion the dumbbell with a pad or folded towel across your hips so the bar bites less and you can focus on the lift.
- Match the rep count exactly on both sides to build balanced strength.
Common mistakes
- Letting the hips tilt toward the lifted leg, which shifts load off the working side and defeats the purpose of training one leg at a time.
- Over-extending and arching the lower back at the top instead of finishing with the hips, which strains the spine rather than working the glutes.
- Pushing through the toes or letting the heel rise, which pulls tension into the quad and away from the hips.
- Using a dumbbell so heavy that the working leg can't lock the hips out fully, cutting the range of motion short and reducing the glute work.
- Resting the hips on the floor between reps, which kills tension and turns the set into separate single reps.
Frequently asked questions
What muscles does the dumbbell single leg hip thrust work?
It trains the hips through extension, with the glutes doing the main work on the planted leg. Because you load one side at a time, it also challenges your core to keep the hips level.
Why train one leg at a time instead of both?
Single-leg work exposes and corrects left-to-right strength imbalances that a two-leg thrust can hide, since the stronger side can't take over. It also raises the demand on each glute with less total load.
How many sets and reps should I do?
For most lifters, 3 sets of 8 to 15 reps per leg works well. Use a dumbbell you can control through a full range, finishing each rep with the hips fully extended.
Is the dumbbell single leg hip thrust good for beginners?
Yes. Start with bodyweight to learn keeping your hips level and driving through the heel, then add a light dumbbell across the hips once the movement feels stable.
Where should I feel this exercise?
You should feel it mainly in the glute of the planted leg, especially at the top of the rep. If you feel it mostly in the lower back or front of the thigh, lower the weight and focus on driving through the heel.
