Single Leg Dumbbell Hip Thrust
Learn how to do Single Leg Dumbbell Hip Thrust with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Single Leg Dumbbell Hip Thrust is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Deep Core, Quadriceps. It has a MET value of 6, meaning a 70 kg person burns approximately 210 calories in a 30-minute session.
How to Do Single Leg Dumbbell Hip Thrust
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength.
💡 Instructions:
Sit on the floor with your upper back resting on a bench and place a dumbbell on your hips.
Extend one leg forward while keeping the other foot flat on the floor.
Brace your core and drive through the heel to lift your hips until they align with your shoulders and knee.
Squeeze your glutes at the top for a brief pause.
Lower your hips slowly to the starting position and repeat.
⚠️ Common mistakes:
Hyperextending the lower back at the top.
Letting the hips drop or rotate.
Not fully extending the working leg’s hip.
Using excessive weight at the expense of form.
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Start Free TrialMuscles Worked by Single Leg Dumbbell Hip Thrust
Equipment
- Dumbbells
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Single Leg Dumbbell Hip Thrust
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Deep Core, Quadriceps
- MET value
- 6
- Calories (30 min, 70 kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
More Glutes Exercises
FAQ: Single Leg Dumbbell Hip Thrust
What muscles does Single Leg Dumbbell Hip Thrust work?
Single Leg Dumbbell Hip Thrust primarily targets the Glutes, with secondary engagement of the Hamstrings, Deep Core, Quadriceps.
How do you do Single Leg Dumbbell Hip Thrust correctly?
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength. 💡...
Is Single Leg Dumbbell Hip Thrust good for beginners?
Single Leg Dumbbell Hip Thrust has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Single Leg Dumbbell Hip Thrust?
Single Leg Dumbbell Hip Thrust requires: Dumbbells.
What are the benefits of Single Leg Dumbbell Hip Thrust?
Single Leg Dumbbell Hip Thrust strengthens the Glutes, engages the Hamstrings and Deep Core and Quadriceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Single Leg Dumbbell Hip Thrust?
Similar exercises to Single Leg Dumbbell Hip Thrust include Hip Thrust – Machine, Single Leg Hip Thrust – Machine, Cable Glute Kickback – standing, Cable Hip Abductions – Standing. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Single Leg Dumbbell Hip Thrust better than Hip Thrust – Machine?
Both Single Leg Dumbbell Hip Thrust and Hip Thrust – Machine target the Glutes. Single Leg Dumbbell Hip Thrust uses Dumbbells, while Hip Thrust – Machine offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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