Dumbbell Banded Single Leg Hip Thrust

Muscles worked

Setup

1. Place a resistance band just above your knees and sit on the floor with your upper back against a flat bench.
2. Position a dumbbell on the hip of the working leg, securing it with your hands.
3. Plant the working foot firmly on the ground so your shin is vertical at the top of the movement.
4. Lift the non-working leg off the floor, bending the knee at a 90-degree angle.

How to do it

1. Inhale and brace your core, then drive through the heel of the planted foot to extend your hips toward the ceiling.
2. Exhale at the top of the movement, squeezing the glute of the working leg while keeping your chin tucked and ribs down.
3. Lower your hips back toward the floor in a controlled 2-second eccentric phase, maintaining tension on the band.
4. Complete all repetitions on one leg before switching to the other side.

Form checklist

• Keep your chin tucked toward your chest to prevent lower back arching.
• Ensure the shin of the working leg remains vertical at the top of the rep.
• Maintain constant outward pressure against the band to engage the glute medius.
• Drive through the heel, not the toes, to maximize glute recruitment.
• Keep your pelvis level throughout the movement to avoid tilting toward the unsupported side.

Pro tips

• Focus on a posterior pelvic tilt at the top of the movement to achieve a peak glute contraction.
• Pause for one second at the top to fight the band's resistance and increase time under tension.
• Think about 'pushing the floor away' with your heel rather than just lifting the weight.

Make it harder

• Add a 3-second pause at the top of every rep to maximize metabolic stress.
• Perform the movement with a '1.5 rep' style: go all the way up, halfway down, back to the top, then all the way down.

Frequently asked

What muscles does the dumbbell banded single leg hip thrust work?

The dumbbell banded single leg hip thrust primarily targets the glutes, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell banded single leg hip thrust?

The dumbbell banded single leg hip thrust uses dumbbell and resistance band.

Is the dumbbell banded single leg hip thrust good for beginners?

The dumbbell banded single leg hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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