Single Leg Hip Thrust (Dumbbell)

How to do it

1. Sit on the floor with your upper back against the edge of a bench or stable surface, knees bent and feet flat on the floor, about hip-width apart.
2. Place a dumbbell across your lower abdomen/hip crease. You may want to use a pad or towel for comfort.
3. Lift one leg off the ground, extending it straight out or bending the knee slightly so that only one foot remains on the floor.
4. Brace your core, then drive through the heel of your grounded foot, squeezing your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knee. Your upper back should pivot on the bench.
5. Hold the top position for a moment, really focusing on contracting the glute of the working leg.
6. Slowly lower your hips back down towards the floor in a controlled manner, stopping just before your glutes touch the ground.
7. Repeat for the desired number of repetitions before switching to the other leg.

More glute exercises

Deadlift (Dumbbell)

Dumbbell Snatch