Weighted Single-Leg Hip Thrust

Set up as you would for a single-leg hip thrust, upper back on a bench, one foot planted and the other leg extended in front of you, but hold a dumbbell over your hip crease with both hands. Drive through the planted heel to lift your hips square and level, keeping the dumbbell steady rather than letting it rock as your working leg does all the pressing. This combines the two hardest parts of the hip thrust family, one leg carrying the full load plus external weight, so it will feel like considerably more than just adding a dumbbell to the two-leg version. Keep your extended leg passive and your hips from twisting toward the working side, then lower under control before switching.