NOW Fitness · Exercise library
Dumbbell Single Leg Hip Thrust
- Main muscle
- Glutes
- Muscle group
- Legs
- Equipment
- Dumbbells
How to do it
- 1Sit with upper back on a bench, one dumbbell resting on your hips.
- 2Plant one foot flat on the floor, extend the other leg straight out.
- 3Drive through the planted heel to lift your hips until torso is level.
- 4Squeeze the glute hard at the top for a full second.
- 5Lower under control without letting hips sag or rotate.
- 6Finish all reps on one side before switching legs.
Coaching cues
- Drive through the heel
- Squeeze at the top
- Keep hips square
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