A glute-focused thrust performed on one leg with a dumbbell across the hips to increase difficulty and isolation.
- +Great for unilateral glute activation
- +Improves hip stability and balance
- +Helps correct imbalances
- –Can be uncomfortable across hips
- –Hard to balance under load
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit with your upper back on a bench; bench about knee height
- Roll a dumbbell onto one hip crease and hold it with both hands
- Plant one foot close to your butt; extend the other leg straight
- Brace your core, tuck your pelvis, and keep your ribs down and chin tucked
- Drive through the heel of the planted foot to lift hips until torso and thigh form a straight line; shin vertical
- Squeeze the glute at the top; keep hips level—don’t let one side drop or your back arch
- Lower slowly until just above the floor, keeping tension
- Exhale up, inhale down; complete reps, then switch legs