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.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
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