Single Leg Hip Thrusts with a dumbbell
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.
Necessary equipment
Single Leg Hip Thrusts with a dumbbell - the correct execution
- Start lying on the back
- Put the legs up
- Place the dumbbell on your hip
- Stretch your right leg in extension of your torso
- Extend your hip and lift your glute upwards
- Activate your buttocks and go up as far as possible
- Keep your right heel and shoulders on the ground
- Lower yourself slowly and controlled back to the starting position
The exercise Single Leg Hip Thrusts is intended to be used as a hypertrophy exercise.
Which muscles are trained by Single Leg Hip Thrusts?
Primary trained muscles for Single Leg Hip Thrusts
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.
Secondary trained muscles for Single Leg Hip Thrusts
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Similar exercises to Single Leg Hip Thrusts
Sumo Deadlift with a barbell
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.
Conventional Deadlift with a barbell
The conventional deadlift, also known as the classic deadlift, is a fundamental exercise that strengthens the back, glutes, and legs. When performed with proper technique, it offers significant benefits but requires precise execution to avoid back injuries. Especially advanced athletes can lift heavy weights with this exercise. Variants such as the dumbbell deadlift or using a Smith machine are suitable for beginners.
One Leg Hip Thrusts
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.
This could also be interesting
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!