Single leg dumbbell hip thrust

The Single-Leg Dumbbell Hip Thrust is a strength training exercise that focuses on strengthening the glutes , hamstrings and core. By working one leg at a time, you can improve muscle balance and isolate each side more effectively. The addition of a dumbbell increases the resistance and makes the exercise even more challenging.

Correct technique

Follow these steps to perform the Single-Leg Dumbbell Hip Thrust correctly:

  1. Sit in front of a bench with your upper back resting against the edge of the bench.
  2. Bend one knee and place the foot flat on the floor while the other leg is extended in front of you.
  3. Hold a dumbbell on your hip with both hands to create resistance.
  4. Push the hips up by activating the glutes and hamstrings until the body forms a straight line from shoulder to knee.
  5. Slowly lower the hip back to the starting position while maintaining tension in the muscles.
  6. Repeat for the desired number of repetitions and then switch legs.

Watch this video for a visual demonstration of proper technique for the Single-Leg Dumbbell Hip Thrust.

Common errors

To ensure proper form and avoid injury, you should avoid the following mistakes:

  • Floating Back: Keep your upper back stable against the bench throughout the movement.
  • Lack of hip lift: Make sure to push the hip all the way up so that you achieve a full stretch in the glutes.
  • Uneven Tempo: Perform the movement slowly and controlled for maximum muscle activation.

Modifications and Variations

Adapt the Single-Leg Dumbbell Hip Thrust to your level or goal:

  • Beginner: Perform the exercise without weight to focus on balance and form of movement.
  • Advanced: Use a heavier dumbbell or add a pause at the top of the movement to increase tension.
  • Alternative: Try a two-legged dumbbell hip thrust to reduce balance challenges.

Reps and sets

Aim for 3 sets of 10-12 repetitions on each leg. Adjust the weight to ensure an appropriate challenge without compromising form.

Breathing

Breathe in as you lower your hip and exhale as you push your hip up. Steady breathing helps maintain control and focus during the exercise.

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