Where should I position the bench on my back?

The edge of the bench should sit right below your shoulder blades. This pivot point allows for maximum hip range of motion while providing a stable base.

How high should I lift my hips?

Lift until your thigh and torso form a straight line parallel to the floor. Avoid overextending the spine to gain more height, as this shifts the load from your glutes to your lower back.

What do I do with my non-working leg?

You can either keep it bent at a 90-degree angle or extend it straight out. The key is to ensure it does not touch the floor or provide momentum to help you lift the weight.

Dumbbell Single-Leg Hip Thrust Guide | Glute Isolation

Master the dumbbell single-leg hip thrust with our expert guide. Learn proper form, avoid common mistakes, and build targeted glute strength.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Hamstrings
Adductors
Core

Related Guides

Glutes · Legs