How to do the Dumbbell Single-leg Hip Thrust
Rest your upper back on the edge of a bench and hold a dumbbell on the hip of your working leg.
Plant one foot on the floor and lift the other leg.
Drive through your heel and lift your hips until your torso is parallel to the floor, keeping your hips level.
Squeeze your glute at the top, lower under control, and switch legs after the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
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