# Single-Leg Dumbbell Hip Thrust

URL: https://heatsy.app/ex/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](https://heatsy.app/ex/single-leg-hip-thrust)

Body region: Glutes

## Equipment

- Dumbbells
- Flat Bench

## 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

- [Barbell Hip Thrust](https://heatsy.app/ex/hip-thrust)
- [Single-Leg Glute Bridge](https://heatsy.app/ex/single-leg-glute-bridge)
- [Barbell Glute Bridge](https://heatsy.app/ex/barbell-glute-bridge)