Single-leg hip thrusts are a variation of the classic hip thrust where only one leg is used to push the hips upward. This exercise specifically strengthens the glute muscles, lower back, and hamstrings. The single-leg movement also improves stability and balance, as each side works independently.

Compared to regular hip thrusts, this variation provides a more intense load per leg and is great for correcting muscular imbalances. To increase the muscular load without focusing on imbalance, the weighted hip thrust is a good option.

The sumo deadlift is a variation of the classic deadlift, where the feet are positioned wide apart, with the toes pointing outward. This stance allows for a more upright torso position and places greater emphasis on the thighs and glutes, while slightly reducing the strain on the lower back. With the barbell version of the sumo deadlift, you can lift heavier weights compared to the dumbbell sumo deadlift.

Here's a refined version of the English translation:

Single-leg hip thrusts with weight, typically done with a dumbbell, primarily target the glutes, hamstrings, and lower back. The upper back is supported on a bench or the floor, with a dumbbell placed on the hips while one leg is lifted off the ground. This unilateral exercise enhances stability and helps correct muscle imbalances between the legs. It requires good balance and core engagement to ensure proper form. Alternatively, the exercise can be performed as a Hip Thrust without Dumbbell.