Glutes
Dumbbell Single Leg Hip Thrust
Sit on floor with upper back against bench. Place dumbbell on hips.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Core Stabilizers
Target muscles
- glutes
How to perform
- 1
Sit on floor with upper back against bench.
- 2
Place dumbbell on hips.
- 3
Drive through one foot to lift hips off floor, keeping other leg extended.
- 4
Lower slowly and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
