Single Leg Dumbbell Hip Thrust
Equipment: Dumbbell
Primary muscle: Gluteus Maximus
Category: isolation
Movement: push
Hamstrings
Quads
Upper
Front
How to Perform Single Leg Dumbbell Hip Thrust
Sit on the floor with your upper back resting against a bench and place a dumbbell across your hips. Bend one knee and place that foot flat on the floor while extending the other leg straight out in front of you. Brace your core and drive through the heel of your planted foot to lift your hips upward until your torso and thigh form a straight line. Squeeze your glutes at the top of the movement, then slowly lower your hips back toward the floor with control. Complete all repetitions on one side before switching legs.