Dumbbell Single Leg Hip Thrust

  1. Start by lying on a bench with your feet flat on the ground and a dumbbell on your hips.
  2. Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
  3. From this starting position, slowly lower your hips back down to the starting position.
Grips Overhand, Neutral
Mechanic Compound
Force Push
Difficulty Beginner