Single Leg Hip Thrust

Also known as: Bodyweight Single-Leg Hip Thrust

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Body Part: Glutes

Description

The Dumbbell Single Leg Hip Thrust is a lower body exercise that primarily targets the glutes, with secondary engagement of the hamstrings and core. This exercise is performed using a single leg to increase the intensity and focus on unilateral strength and stability.

How to Perform

Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
Place a dumbbell on your lap, holding it securely with both hands.
Extend one leg out straight while keeping the other foot flat on the ground.
Drive through the heel of the grounded foot to lift your hips towards the ceiling, squeezing your glutes at the top.
Pause briefly at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
Lower your hips back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching legs.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Ensure your upper back remains in contact with the bench throughout the movement for stability.
Focus on squeezing your glutes at the top of each rep to maximize muscle activation.
Keep your core engaged to maintain balance and prevent lower back strain.
Perform the movement slowly and with control to enhance muscle engagement and reduce injury risk.
Start with a lighter dumbbell to master form before progressing to heavier weights.

Common Mistakes

Placing the supporting foot too far from the bench, reducing glute engagement.
Allowing the knee of the working leg to collapse inward, leading to improper alignment.
Not keeping the core engaged, causing the lower back to hyperextend.
Failing to keep the head and neck in a neutral position, leading to strain.
Using momentum rather than controlled movement, reducing effectiveness.
Dropping the hips too low at the bottom, losing tension in the glutes.
Holding the dumbbell incorrectly, causing instability or imbalance.
Neglecting to fully extend the hip at the top of the movement, limiting range of motion.
Allowing the non-working leg to move excessively, disrupting balance.
Not keeping the bench at the correct height, affecting hip thrust mechanics.