Step by step instructions, muscle activation and variants for the Dumbbell Single Leg Hip Thrust.
A unilateral glute exercise performed with a dumbbell resting on the working hip, with the upper back braced against a bench and one leg raised. The single-leg variation increases glute activation and core demand compared to the bilateral version.
The Dumbbell Single Leg Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
