Single Leg Hip Thrust (Dumbbell)
Trains the glutes. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Single Leg Hip Thrust (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Single Leg Hip Thrust (Dumbbell) trains
Technique
How to do the Single Leg Hip Thrust (Dumbbell)
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a dumbbell across the hip of your working leg, holding it securely, and extend the other leg straight out.
- Press through the heel of your planted foot to lift your hips until your body forms a straight line from your shoulders to your planted knee, keeping the dumbbell stable.
- Squeeze your glutes at the top of the movement, keeping your hips level.
- Slowly lower your hips back down with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Hold the dumbbell firmly on your hip to keep it from shifting during the movement.
- Keep your hips level throughout; do not let the side of the extended leg drop.
- Exhale as you thrust your hips up and inhale as you lower them.
- Use a pad or towel under the dumbbell for added comfort on your hip.
Substitutes
Swap Single Leg Hip Thrust (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Leg Hip Thrust (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.