Single leg dumbbell hip thrust

One-legged dumbbell hip lift is an effective exercise for training the gluteal muscles , back thighs and core . This exercise is a variation of the classic hip lift and provides an extra challenge to stability, as you only use one foot at a time. By performing the exercise with a dumbbell, you also get an extra load that contributes to muscle growth and strength development.

Correct Execution and Technique

To perform the One Leg Dumbbell Hip Raise correctly, follow these steps:

  1. Starting position: Sit on the floor with your back against a bench. Place one foot on the floor and hold a dumbbell above your hips. You lift the other foot so that the knee is bent.
  2. Execution: Press through the heel of the supporting foot and lift the hips up until the body forms a straight line from shoulder to knee. Keep the dumbbell stable above your hips.
  3. Lowering phase: Lower the hips back to the floor in a controlled manner, but do not release the tension in the gluteal muscles.
  4. Breathing technique: Breathe in when you lower your hips, and breathe out when you push them up.

Common Errors

To maximize effect and avoid injury, look for these common mistakes during Single Leg Dumbbell Hip Raises:

  • Rapid movements: Perform the movement in a controlled manner to avoid losing your balance and for better muscle activation.
  • Unstable hip lift: If the hips rotate during the lift, try to engage the core and focus on lifting straight up.
  • Lack of hip extension: Make sure the hips are lifted all the way up to a straight line, so that the gluteal muscles are fully activated.

Modifications and Variants

Adapt the One Leg Dumbbell Hip Lift to your training level and goals:

  • Without a dumbbell: For beginners, the exercise can be performed without a dumbbell to focus on balance and correct form.
  • With both legs: Perform the exercise with both legs on the ground for an easier variation, especially if you are new to hip lifts.
  • With elastic: Use a resistance band around the thighs for extra activation of the gluteal muscles during the lift.

Repetitions and Sets

For optimal strength and muscle growth in the glutes, 3 sets of 10-12 repetitions per leg are recommended. Choose a weight that provides a challenge without affecting the technique.

Breathing technique

Correct breathing technique provides better stability and control. Inhale as you lower your hips, and exhale as you lift them. This stabilizes the core and provides extra strength during the movement.

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