Single-leg dumbbell hip thrust

Dumbbell across hips, bench for upper back

Also called single leg hip thrust

Single-leg dumbbell hip thrust, start positionSingle-leg dumbbell hip thrust, end position
Images: Free Exercise DB (public domain)
Shorts Google
Find alternatives

Upper back on a bench with one foot planted and the other leg lifted. Drive the hips up with a dumbbell across them, then lower.

  1. Keep the hips level
  2. Pause at full hip extension
  3. Use reps of 12 to 15

Movement

Pattern
Hip extension
Type
Compound, several joints move
Sides
One side at a time
Equipment
Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.