At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Dumbbell on your hip.
- Keep your pelvis level.
- Full extension at the top.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Going unilateral gives you enough resistance at home even with little weight.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Hip Thrust · Barbell · rating A
- Glute Bridge · Barbell · rating B
- Dumbbell Reverse Lunge · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-leg dumbbell hip thrust.
Let Mitta set the weight.
Mitta plans the single-leg dumbbell hip thrust with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-leg dumbbell hip thrust
What muscles does the single-leg dumbbell hip thrust work?
The single-leg dumbbell hip thrust mainly trains your glutes. Your hamstrings help.
How many reps of the single-leg dumbbell hip thrust should I do?
Mitta plans the single-leg dumbbell hip thrust at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-leg dumbbell hip thrust?
Good alternatives that train the same muscle are the barbell hip thrust, glute bridge and dumbbell reverse lunge.
Is the single-leg dumbbell hip thrust good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-leg dumbbell hip thrust have rating A?
Going unilateral gives you enough resistance at home even with little weight.