Dumbbell single leg hip thrust

Muscles worked: Hamstrings
Hamstrings
🔧 Dumbbells, Flat Bench ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Sit with upper back supported on a bench. Bend one knee, foot flat; extend the other leg. Hold a dumbbell on the bent leg's hip. Engage core, drive through the bent leg's heel to lift hips. Form a straight line from shoulders to knee. Squeeze glutes, hold, then lower. Repeat, alternating legs.

Muscles Worked

Biceps FemorisSemitendinosus
Secondary: Rectus Femoris, Rectus Abdominis, Erector Spinae, Adductor Magnus

Tips

Ensure a firm upper back support. Engage your core. Drive through your heel for glute activation. Control the descent. Maintain a straight line from shoulders to knee. Start with a lighter weight.

Similar exercises

Single leg hip thrust Hamstrings, Abs · 🔧 Flat Bench 3/10 Barbell single leg hip thrust Hamstrings · 🔧 Barbell, Flat Bench 4/10 Dumbbell hip thrust Hamstrings · 🔧 Dumbbells, Flat Bench 3/10 Kettlebell hip thrust Hamstrings · 🔧 Kettlebell 3/10 Machine hip thrust Hamstrings · 🔧 Hip Thrust Machine 2/10 Balance trainer hip thrust Hamstrings · 🔧 Balance Trainer 2/10 Stability ball hip thrust Hamstrings · 🔧 Stability Ball 2/10 Resistance band hip thrust Hamstrings · 🔧 Resistance band 2/10
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