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Upper Legs · Dumbbell
Dumbbell Single Leg Hip Thrust
Dumbbell Single Leg Hip Thrust is an intermediate compound strength exercise that works the glutes (upper legs), with the quadriceps, core and obliques assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Core · Rectus Abdominis, Transversus Abdominis
- Obliques · External Oblique, Internal Oblique
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Single Leg Hip Thrust
- Sit on the floor with your upper back resting against the edge of a flat bench. Plant one foot firmly on the floor, extend the opposite leg straight in front of you, and hold a dumbbell securely across your hips with both hands.
- Press through your planted foot and extend your hips upward while keeping the opposite leg straight and elevated.
- Lift until your torso and supporting thigh form a straight line, then pause briefly and squeeze your glutes.
- Slowly lower your hips toward the floor while keeping the extended leg raised, then repeat before switching sides.
Form tips
- Keep your upper back firmly supported against the bench throughout the movement.
- Drive through the heel and middle of your planted foot rather than your toes.
- Keep your hips level and avoid rotating toward the raised leg.
- Inhale as you lower your hips and exhale as you press them upward.
Dumbbell Single Leg Hip Thrust alternatives
More glutes exercises
Dumbbell Single Leg Hip Thrust FAQ
What muscles does Dumbbell Single Leg Hip Thrust work?
Dumbbell Single Leg Hip Thrust mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Biceps Femoris and Semitendinosus). The quadriceps, core, obliques and calves work as secondary muscles.
What equipment do you need for Dumbbell Single Leg Hip Thrust?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Single Leg Hip Thrust should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Leg Hip Thrust good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Single Leg Hip Thrust burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Leg Hip Thrust?
Other exercises for the glutes include Kettlebell Single Leg Hip Thrust, Barbell One Leg Hip Thrust, Bodyweight Hip Thrust and Barbell Hip Thrust.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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