Dumbbell Single Leg Hip Thrust
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Exercise Instructions
-
Step 1
Start in a supine position with your back on a bench and a dumbbell in the crease of your thigh. -
Step 2
Keep one leg at a 90-degree angle to your thigh and place the other foot on the floor to lift your hips while squeezing your glutes. -
Step 3
Lower your hips to the starting position and repeat as many times as you like. Repeat on both sides.
Muscle Groups
Dumbbell Single Leg Hip Thrust targets Glutes, Hips as seen below.
Exercise Tips
- Make sure your lower back doesn't arch as you extend your hips; you should focus on squeezing your glutes and tilting your pelvis back a little.
- Don't let your hips drop or rotate as you lift your hips.
- Focus on exhaling as you lift your hips. You shouldn't feel any movement in your lower back.
- If you don't feel the gluteal muscles firing, feel the muscles with your hands and focus on pausing the movement at the peak of the contraction.
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.