Dumbbell Single-Leg Hip Thrust
oec:dumbbell-single-leg-hip-thrust
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Dumbbell One-Leg Hip Thrust, Single-Leg Dumbbell Hip Thrust
How to do it
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.
Movement
- 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
- Hyperextending the lower back at the top.
- Keep your ribcage drawn down, tuck your chin slightly, and focus on posterior pelvic tilt to finish with glute contraction.
- Pelvis tilting or rotating during the movement.
- Brace the core and engage the glute medius to keep both hip bones parallel to the floor throughout the rep.
- Placing the foot too far forward or too close to the bench.
- Adjust foot placement so the shin is vertical (perpendicular to the floor) at the top of the thrust.
Safety
- 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.
Muscles
Joints
- Hip: Extension
- Knee: Extension
- Lumbar spine: Isometric stabilization
Details
- Movement
- Hip hinge
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Dumbbell; Flat bench or Box
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Dumbbell Hip Thrust
- progression of Single-Leg Glute Bridge
- substitute for Dumbbell Hip Thrust
- substitute for Barbell Hip Thrust
Sources
- wger: Dumbbell Single-leg Hip Thrust, by carlos3c (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.