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Dumbbell Single Leg Hip Thrust

Dumbbell Single Leg Hip Thrust

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Lower Body
Muscle Activation
Hips
70%
Hamstrings
30%
Equipment
Dumbbell
Setup / Starting Position
  • Sit on the floor with your upper back resting against a bench and a dumbbell on your pelvis.
Exercise Position
  • Lift one foot off the floor and extend it straight out in front of you.
Form & Performance
  • Press through your heel to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.