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Dumbbell Hip Thrust Single-Leg

1 - Sit on the floor with your upper back resting against a flat bench, knees bent, and feet flat on the ground.
2 - Place a dumbbell horizontally across your hip crease on the working leg side and hold it in place with both hands.
3 - Extend one leg straight out in front of you, keeping it elevated off the ground throughout the movement.
4 - Drive through the heel of your planted foot, squeezing your glutes to thrust your hips upward until your body forms a straight line from your shoulders to your knee.
5 - Pause at the top for 1-2 seconds, fully contracting the glute of the working leg.
6 - Slowly lower your hips back down toward the floor in a controlled manner without fully resting on the ground.
7 - Complete all repetitions on one side before switching to the other leg.

Opens in the Adiletix app — free to start.