Single Leg Hip Thrust (Dumbbell)
Complete guide to Single Leg Hip Thrust (Dumbbell). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Single Leg Hip Thrust (Dumbbell)
Sit on the floor with your upper back against a bench and place a dumbbell on your working hip.
Bend the knee on your working side and plant that foot flat on the floor, extending your other leg straight.
Engage your abs and take a breath.
Drive your hips upward by squeezing your glute until your body forms a straight line from shoulders to knee and exhale.
Slowly lower your hips back down and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |