Single leg hip thrust with a dumbbell is a hip thrust variation exercise used to target the glutes, hamstrings, and core muscles.
The difference between a Single leg hip thrust with a dumbbell and another thrust exercise is that it allows concentration on each part making them look more aesthetic as well as strength balance.
Contents
- 1 Key Highlights: Muscles Worked
- 2 Conclusion
Key Highlights: Muscles Worked
| Primary Muscles | Glutes |
| Secondary Muscles | Hamstrings, Lower Back |
| Preparation | Sit on the floor with a dumbbell across hips |
| Objective | Target glute activation and hip extension |
| Effort Type | Push |
| Difficulty Level | Medium |
| Fitness Level | Intermediate to Advanced |
| Place | Gym or Home |
How to do Single Leg Hip Thrust with a Dumbbell
- Pick a dumbbell as per your convenience and now lean with your shoulder over the bench and place the dumbbell on one side of your hip.
- Bend your knee and place your feet flat on the ground at a 90-degree angle from your hips and extend the other leg from the ground.
- Now move your hips upward and downward slowly concentrating on the contraction of the glutes
- Lift your hips as high as possible ensuring the full extension of your hip muscles.
- Repeat and aim for 8-10 repetitions per leg.
Precaution to Avoid Mistakes
- Hold the dumbbell securely and firmly to avoid any injury.
- Focus on maintaining the balance of your body weight throughout exercise.
- Inhale as you lower down your hips and exhale as you lift up your hip.
- Repeat the reps and set them evenly for both legs and with equal weights.
- If you feel any discomfort or imbalance, discontinue for a while or it can adversely affect your spine or hips.
Single Leg Hip Thrust with Dumbbell Reps & Sets
Repetitions and Sets depend on the objective of your workout such as Strength, Mass, or Endurance. So decide your workout objective and follow the Reps and Sets accordingly.
For Mass Building
- Repetitions: 8-12 reps/set
- Sets: 3-4 sets
- Rest Between Sets: 60-90 sec.
For Strength
- Repetitions: 4-6 reps/set
- Sets: 4-5 sets
- Rest Between Sets: 2-3 min.
For Endurance
- Repetitions: 15-20 reps/set
- Sets: 2-3 sets
- Rest Between Sets: 30-45 sec.
Best Single Leg Hip Thrust with Dumbbell Alternatives at Home
- Bodyweight Single-Leg Hip Thrust
- Elevated single-leg hip Thrust
- Resistance Band Single-Leg Hip Thrust
Best Single Leg Hip Thrust with Dumbbell Alternatives at the Gym
- Weighted Single-Leg Hip Thrust
- Barbell Single-Leg Hip Thrust
- Smith Machine Single-Leg Hip Thrust
- Kettlebell Single-Leg Hip Thrust
FAQs
Are hip thrusts good with dumbbells?
Yes, hip thrusts with dumbbells are effective for targeting and strengthening the glutes.
Are single-leg hip thrusts effective?
Single leg hip thrusts can be effective for isolating and activating the glutes, enhancing unilateral strength and stability.
What muscles do single leg hip thrust with weight work?
Single-leg hip thrusts primarily target the gluteus but also engage the hamstrings and core muscles.
How do you hold weight in single-leg hip thrust?
Hold a weight across your hips in a comfortable and secure position during a single leg hip thrust.
Does single-leg hip thrust grow glutes?
Yes, single-leg hip thrusts, especially when performed with added weight, can contribute to the growth and development of the glute muscles.
Conclusion
Single Leg Hip Thrust with Dumbbell emerges as a powerhouse exercise for those seeking a sculpted lower body and enhanced glute strength.
The intermediate to advanced difficulty level makes it suitable for those looking to challenge their fitness boundaries.
Prioritize proper form and gradually increase weight as per your convenience. Integrate the Single Leg Hip Thrust with Dumbbell into your fitness routine to experience the benefits of improved stability, muscle tone, and overall lower body strength.
Elevate your workout game with this impactful exercise and take a step closer to achieving your fitness goals.
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