Single-Dumbbell Hip Thrust
A loaded hip-extension exercise with the upper back supported on a bench and one dumbbell across the hips. It primarily trains the glutes, with the hamstrings assisting and the trunk maintaining a stable position.
- Body part
- Glutes: all exercises
- Movement
- Hinge: all exercises
What it trains
- Gluteus Maximus, Primary, 85%
- Biceps Femoris, Secondary, 50%
- Semitendinosus, Secondary, 50%
- Semimembranosus, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
How to perform
Sit in front of a stable bench with your upper back against its edge and both feet flat on the floor.
Position one dumbbell across the front of your hips and secure it with both hands.
Press through your feet and extend your hips until your trunk and thighs form a straight line.
Lower your hips under control while keeping the dumbbell secure, then repeat.
Tips
Use a bench that cannot slide or tip.
Keep your feet planted and your knees aligned with your feet.
Finish with hip extension rather than arching your lower back.
Choose a load you can position and control safely.
Common mistakes
Arching the lower back to lift higher.
Letting the dumbbell slide or bounce on the hips.
Lifting the heels or allowing the knees to collapse inward.
Related exercises
Variations · 1
Two-Dumbbell Hip Thrust
One dumbbell across the hips versus two separate dumbbells.
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