Legs
Dumbbell Single-leg Hip Thrust
A unilateral glute powerhouse designed to isolate the posterior chain and eliminate strength imbalances.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your mid-back against the edge of a stable weight bench and one foot planted firmly on the ground.
Place a dumbbell horizontally across the crease of your working hip, holding it securely with both hands.
Lift your non-working leg off the floor, bending the knee to keep your foot elevated throughout the set.
Drive through the heel of your planted foot to lift your hips toward the ceiling until your torso is parallel to the floor.
Squeeze your glute at the top of the movement while keeping your chin tucked and your ribcage down.
Lower your hips under control back toward the floor without letting your weight rest fully between repetitions.
Complete the designated repetitions on one leg before switching the dumbbell to the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively at the top of the movement
- Pushing with the toes rather than the heel of the planted foot
- Allowing the knee of the working leg to cave inward during the ascent
- Failing to reach a full lockout at the peak of the contraction
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.