Single Leg Hip Thrust (Dumbbell)

A unilateral hip thrust performed on one leg with a dumbbell resting across the hips to add load. Builds glute strength and addresses side-to-side imbalances.

Instructions

1. Sit on the ground with your upper back against a sturdy bench at roughly mid-back height.
2. Place a dumbbell across your hips, holding it in place with both hands.
3. Plant one foot flat on the floor with the knee bent at about 90 degrees.
4. Lift the other leg off the floor with a slight knee bend.
5. Drive through the heel of the working foot and extend your hip upward, keeping the dumbbell stable.
6. Raise your hips until your torso forms a straight line from knee to shoulders.
7. Pause and squeeze the glute at the top.
8. Lower under control to the start.
9. Complete the set on one side before switching legs.

Tips

• Use a folded towel or pad under the dumbbell — bare metal on the hips bones will cut your set short.
• Drive through the heel, not the toes, to keep glute tension dominant.
• Keep the chin slightly tucked to avoid hyperextending the lower back at lockout.
• Choose a weight you can stabilise on the hips with one hand on each side; if it rolls, go lighter.
• This loads heavier than you might expect — single-leg balance limits how much weight you can stabilise.