Single Side Bodyweight Hip Thruster with Dumbbell
Targets the gluteus maximus with a controlled thrust pattern; builds strength, control and mind-muscle connection.
Glutes & HipsAdvancedStrengthThrust
At a glance
| Muscles worked | Primary: Gluteus maximus. Secondary: Hamstrings, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Thrust |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Set your upper back on a bench and place a dumbbell across the hips.
- Plant one foot and lift the other leg.
- Drive the hips up until the body is in a straight line.
- Lower with control and repeat before switching.
Equipment
- Dumbbell
- Flat bench
Coaching tips
Benefits
Targets the gluteus maximus with a controlled thrust pattern; builds strength, control and mind-muscle connection.
Common mistakes
Overarching the lower back at the top instead of squeezing the glutes.
Make it harder
Add load or a pause at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
elevated glute bridge straight arm push hip thrust
Beginner · 3 sets × 10-12 repson the knees glute pulley pullthroughs
Beginner · 3 sets × 10-12 repsKneeling Plank Rocking Hip Stretch
Beginner · 3 sets × 10 secondsSide Hip Raise to T Pose
Intermediate · 3 sets × 8-12 each sideSingle-Leg Glute Bridge
Intermediate · 3 sets × 10-15 each legSide step for glute pump in forearm plank
Intermediate · 3 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.