Movement overview

The Dumbbell Single Leg Hip Thrust is a lower body exercise targeting the glutes, hamstrings, and core. It involves lifting the hips while balancing on one leg, with a dumbbell placed on the working hip for added resistance. This exercise enhances unilateral strength, stability, and muscle activation in the posterior chain.

Step-by-step cues

1. Sit on the ground with your upper back resting against a bench or elevated surface.
2. Bend one knee and place your foot flat on the floor, while extending the other leg straight out.
3. Place a dumbbell on the hip of the bent leg, holding it securely with your hand.
4. Engage your core and drive through the heel of the bent leg to lift your hips towards the ceiling.
5. At the top of the movement, your body should form a straight line from shoulders to knee.
6. Squeeze your glutes at the top and hold for a moment before lowering back down.
7. Repeat for the desired number of repetitions before switching legs.

Technical tips

• Ensure your upper back is firmly supported by the bench to maintain stability.
• Keep your core engaged throughout the movement to prevent lower back strain.
• Focus on driving through your heel to maximize glute activation.
• Control the descent to maintain tension in the muscles and avoid dropping your hips too quickly.
• Maintain a straight line from shoulders to knee at the top of the thrust for proper form.
• Start with a lighter dumbbell to master form before progressing to heavier weights.