How to do a dumbbell single-leg hip thrust

Lower bodyDumbbellsIntermediate

A dumbbell hip thrust on one leg — double the glute work through a single side.

How to do it

1Upper back on a bench, dumbbell on your hip, one foot planted
2Extend the other leg and drive up through the planted heel
3Keep your hips level, squeeze at the top

Common mistakes

×Hips tilting to one side
×Arching the lower back

Muscles worked

Glutes Hamstrings

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