This exercise is primarily dedicated to building your glute muscles and is particularly suitable for beginners. It primarily engages the hip and knee joints. If the exercise with just your body weight is too easy, you can use additional weight or perform the Single-Leg Hip Thrusts.
The exercise Hip Thrusts is intended to be used as a hypertrophy exercise.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Gradually increase the weight in this exercise to promote muscle growth in your glutes. A dumbbell is especially suitable for beginners at first. However, it is also possible to perform this exercise with a kettlebell or with a bench and barbell.
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.
Complete Calisthenics Skills List – 40+ Exercises from Beginner to Pro
Which calisthenics skills should you learn first? And which ones will really help you progress? In this article, you’ll find a complete list of over 40 exercises – from the very basics to the toughest moves for professionals. Each exercise comes with instructions, so you can immediately integrate them into your training.
Calisthenics Body Transformation – How to Build a Strong, Lean, and Athletic Physique
Transform your body with Calisthenics! Build muscle, burn fat & achieve a shredded physique with bodyweight training. See real before & after results!
The Best Fitness Apps in 2025: Our Top 10 Recommendations
Don’t miss the best fitness apps of 2025: surprising favorites, free options, and perfect tools for your workouts. Find the ideal app today!