Single-Leg Dumbbell Hip Thrust

Also known as: Single Leg Hip Thrust (Dumbbell), One-Leg Dumbbell Hip Thrust

Single-Leg Dumbbell Hip Thrust is a isolation strength exercise using dumbbell that trains the glutes.

Open in MyoAmigo →

Primary muscles: Glutes

Secondary muscles: Hamstrings, Quadriceps

How to do it

1. Sit with your upper back on a bench and a dumbbell resting across the hip of your working leg, holding it in place with your hand.
2. Plant the working foot and lift the other foot off the floor.
3. Drive through the heel to raise your hips to full extension and squeeze the glute.
4. Lower under control, finish the set, then move the dumbbell and switch legs.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Leg Dumbbell Hip Thrust from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Glutes volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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