About this exercise
A glute-focused hip extension with the shoulders on a bench and a single dumbbell held across the hips. Driving through the heels, you lift the hips until the body forms a straight line, squeezing the glutes hard at the top.
One Dumbbell Hip Thrust
Step by step instructions, muscle activation and variants for the One Dumbbell Hip Thrust.
MediumGlutes
How to Perform
- Sit on the floor with your upper back resting against the side of a flat bench
- Place a dumbbell horizontally across your hip crease and hold it in place with both hands
- Plant your feet flat on the floor, hip-width apart, knees bent to approximately 90 degrees
- Drive through both heels and thrust the hips upward until your body forms a straight line from shoulders to knees
- Squeeze the glutes firmly at the top of the movement
- Lower the hips back toward the floor with control without fully resting, then repeat
Muscle Activation
Primary
Glutes
Secondary
QuadricepsHamstrings
About the One Dumbbell Hip Thrust
The One Dumbbell 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.
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