Description
Exercise that targets the glutes, hamstrings, and core muscles by using one leg to thrust a dumbbell upward from a laying down position.
How to Do Dumbbell Single Leg Hip Thrust
- 1Setup
Sit on the floor with your upper back against a bench, knees bent, and feet flat on the floor. Place a dumbbell across your working hip crease, securing it with both hands.
- 2Setup
Lift one leg off the floor, extending it straight or bending the knee slightly, ensuring only the heel of your working leg is planted firmly on the floor. Your upper back should be stable on the bench.
- 3
Brace your core and drive through the heel of your working foot, lifting your hips towards the ceiling until your body forms a straight line from your shoulders to your knee. Squeeze your glute forcefully at the top.
- 4
Slowly and with control, lower your hips back down towards the floor, stopping just before your glutes touch, maintaining tension in your glute.
Tips
- Focus on driving through your heel to maximize glute activation and minimize hamstring dominance in the movement.
- Maintain a neutral spine throughout the movement by keeping your chin tucked slightly and ribs down to prevent hyperextension of your lower back.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to enhance muscle growth and improve mind-muscle connection.
- Keep your non-working leg elevated and still, avoiding any push-off or assistance from it during the thrust.
Common Mistakes
- ×Arching the lower back excessively at the top of the movement; fix this by engaging your core and tucking your pelvis slightly to achieve a straight line from shoulders to knees.
- ×Allowing the knee to cave inward during the thrust; fix this by actively pushing your working knee slightly outward, aligning it over your foot.
- ×Rushing the movement and using momentum instead of muscle control; fix this by performing each repetition slowly and deliberately, focusing on the glute contraction.
Variations
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