Heatsy

Single-Leg Dumbbell Hip Thrust

Also known as: Dumbbell Single-Leg Hip Thrust, Weighted Single-Leg Hip Thrust, Single-Leg DB Hip Thrust, One-Leg Dumbbell Hip Thrust

Variation of: Single-Leg Hip Thrust

Body region

Equipment

Technique

  1. Set up with the upper back on a bench and hold a dumbbell on the hip of the working leg.
  2. Lift the other foot off the floor.
  3. Drive the hips up through the planted heel, squeeze, then lower under control.

Cues

  • Hold the dumbbell firmly so it does not roll.

Common mistakes

  • Letting the hips tilt toward the free leg.
  • Arching the lower back at the top.

Alternatives

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