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Single-leg dumbbell hip thrust

A compound exercise for the glutes, with help from the hamstrings. Equipment: dumbbells and flat bench.

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WorksGlutesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Upper back on a bench, one foot planted, a dumbbell on that hip.
  2. Drive up through the planted heel
  3. Lower until the hips almost touch the floor

Muscles worked

Single-leg dumbbell hip thrust: 3D figure mid-rep with the glutes highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all single-leg dumbbell hip thrust alternatives.

More glutes exercises

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