Dumbbell Hip Thrust Single Leg targets the glutes, hamstrings, and lower back. Sit on the floor with your upper back against a bench and a dumbbell resting on your hips. Extend one leg straight and place the other foot flat on the floor. Press through the grounded heel to lift your hips until your torso and thigh form a straight line, squeezing the glutes at the top, then lower slowly. Keep your core engaged and maintain controlled motion. Gymcheq ensures safe and effective unilateral glute training.