Dumbbell single-leg hip thrust

The dumbbell single-leg hip thrust is a single-sided exercise that targets the posterior chain, particularly the glutes and hamstrings. It involves balancing on one foot and fully extending your hips while holding a dumbbell across the front of your hip. It is a great movement to activate the glutes prior to other lower-body training, but can also be performed in the main part of a workout, or for high reps as a glute burnout.


  1. Builds strength and stability in the glutes and hamstrings
  2. Combines well with squats or deadlift variations for a complete glute workout
  3. Great move for developing bilateral hip strength and power
  4. Can track and add weight over time
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Dumbbell single-leg hip thrust Images


Dumbbell single-leg hip thrust Instructions

Dumbbell single-leg hip thrust muscle diagram