Dumbbell Single Leg Hip Thrust
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Abs |
| Equipment |  Dumbbell Flat bench Hip thrust bench or machine Box or step |
| Movement pattern | Hinge |
| Rep range | 8–12 reps (one side at a time) |
16 similar exercises
Representative exercise: Frog Hip Thrust
- Frog Hip Thrust
- Bodyweight Frog Hip Thrust
- Resistance Band Frog Hip Thrust
- Far Leg Hip Thrust
- Celebratory Hip Thrust
- Elevated Two-Leg Hip Thrust
- Dumbbell Frog Hip Thrust
- Foam Roller Hip Thrust
- Smith Frog Hip Thrust
- Single Leg Thrusts
- Single Leg Hip Thrust
- Lever Single Leg Hip Thrust (plate loaded)
- Single Leg Hip Thrust (VERSION 2)
- Dumbbell Banded Single Leg Hip Thrust
- Kettlebell Single Leg Hip Thrust
- Smith Single Leg Hip Thrust
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the dumbbell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Single Arm DeadliftEasierDumbbell deadlift 360 degreesEasierConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.