Dumbbell Single Leg Hip Thrust
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Sit on the floor with the shoulder blades against the edge of a bench and hold one dumbbell on the hip of the working leg.
- Plant that foot flat, close enough that the shin finishes vertical at the top, and lift the other foot off the floor.
- Drive through the planted heel until the hip is fully extended, keeping the pelvis level, then lower under control.
- Finish the reps on that leg, then switch.
FORM TIPS
- If the free side of the pelvis drops at the top, the dumbbell is too heavy for the leg to hold level.
TARGET MUSCLES
Primary
- Glutes
Secondary
- Quads
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.