Single-Leg Dumbbell Hip Thrust
The single-leg thrust with a dumbbell on the hip.
How to do it
Setup
Single-leg thrust position, dumbbell on the working-side hip.
Steps
- Drive to full extension, bell steadied by hand.
- Hips level throughout.
- Lower under control.
Common mistakes
Bell sliding to the belly: it sits on the working hip. Tilt sneaking in with load: lighter, level. Bouncing reps: pause at the top.
Breathing
Exhale driving, inhale lowering.
