{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell One-Leg Hip Thrust",
      "kind": "common"
    },
    {
      "text": "Single-Leg Dumbbell Hip Thrust",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-femoris",
        "role": "synergist"
      },
      {
        "muscle": "semitendinosus",
        "role": "synergist"
      },
      {
        "muscle": "semimembranosus",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "dumbbell"
      ],
      [
        "bench",
        "plyo-box"
      ]
    ]
  },
  "external_ids": {
    "wger": "1234"
  },
  "id": "oec:dumbbell-single-leg-hip-thrust",
  "instructions": {
    "setup": [
      "Sit on the floor with your upper back resting across the edge of a stable weight bench at roughly mid-scapula level.",
      "Place a dumbbell across the hip crease of your working leg, holding it securely with both hands.",
      "Plant the working foot flat on the floor so your shin will be roughly vertical at full hip extension.",
      "Lift the non-working leg off the ground, flexing the hip and knee to roughly ninety degrees."
    ],
    "steps": [
      "Drive through the heel and midfoot of the working leg to thrust your hips upward until full extension.",
      "Squeeze your glute hard at the top, maintaining a neutral lumbar spine and keeping the pelvis level.",
      "Lower your hips under control by hinging at the hip until they lightly hover off the floor or touch down.",
      "Repeat for the desired number of reps, then switch sides."
    ],
    "breathing": "Inhale as you lower your hips; exhale and brace as you drive the weight up into full extension.",
    "cues": [
      "Drive through the working heel.",
      "Keep ribs down and chin tucked.",
      "Lock out the hip, not the lower back.",
      "Do not let the non-working hip dip."
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lower back at the top.",
        "correction": "Keep your ribcage drawn down, tuck your chin slightly, and focus on posterior pelvic tilt to finish with glute contraction."
      },
      {
        "fault": "Pelvis tilting or rotating during the movement.",
        "correction": "Brace the core and engage the glute medius to keep both hip bones parallel to the floor throughout the rep."
      },
      {
        "fault": "Placing the foot too far forward or too close to the bench.",
        "correction": "Adjust foot placement so the shin is vertical (perpendicular to the floor) at the top of the thrust."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the bench is stable and pushed against a secure wall or heavy rack so it does not slide backward.",
        "Hold the dumbbell firmly against the hip crease throughout the set to prevent it from shifting or falling."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Dumbbell Single-Leg Hip Thrust",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Single-leg Hip Thrust",
        "url": "https://wger.de/en/exercise/1234/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "carlos3c"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-hip-thrust"
    },
    {
      "type": "progression-of",
      "target": "oec:single-leg-glute-bridge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-hip-thrust"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-hip-thrust"
    }
  ],
  "setup": {
    "load_position": "hip",
    "position": "supine",
    "range": "full",
    "stance": {
      "kind": "single-leg"
    }
  },
  "status": "active",
  "summary": "A unilateral hip extension exercise performed with the upper back supported on a bench and a dumbbell resting across the working hip to build glute strength and stability."
}