Tura kwankwaso da dumbbell a kafa daya
Learn how to do Tura kwankwaso da dumbbell a kafa daya with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tura kwankwaso da dumbbell a kafa daya is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Deep Core, Quadriceps. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Tura kwankwaso da dumbbell a kafa daya
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength.
💡 Instructions:
Sit on the floor with your upper back resting on a bench and place a dumbbell on your hips.
Extend one leg forward while keeping the other foot flat on the floor.
Brace your core and drive through the heel to lift your hips until they align with your shoulders and knee.
Squeeze your glutes at the top for a brief pause.
Lower your hips slowly to the starting position and repeat.
⚠️ Common mistakes:
Hyperextending the lower back at the top.
Letting the hips drop or rotate.
Not fully extending the working leg’s hip.
Using excessive weight at the expense of form.
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Start Free TrialMuscles Worked by Tura kwankwaso da dumbbell a kafa daya
Equipment
- Dumbbells
Calories Burned Doing Tura kwankwaso da dumbbell a kafa daya
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Tura kwankwaso da dumbbell a kafa daya
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Deep Core, Quadriceps
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tura kwankwaso da dumbbell a kafa daya
What muscles does Tura kwankwaso da dumbbell a kafa daya work?
Tura kwankwaso da dumbbell a kafa daya primarily targets the Glutes, with secondary engagement of the Hamstrings, Deep Core, Quadriceps.
How do you do Tura kwankwaso da dumbbell a kafa daya correctly?
A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength. 💡...
Is Tura kwankwaso da dumbbell a kafa daya good for beginners?
Tura kwankwaso da dumbbell a kafa daya has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Tura kwankwaso da dumbbell a kafa daya?
Tura kwankwaso da dumbbell a kafa daya requires: Dumbbells.
What are the benefits of Tura kwankwaso da dumbbell a kafa daya?
Tura kwankwaso da dumbbell a kafa daya strengthens the Glutes, engages the Hamstrings and Deep Core and Quadriceps.
What exercises are similar to Tura kwankwaso da dumbbell a kafa daya?
Similar exercises to Tura kwankwaso da dumbbell a kafa daya include Tura kwankwaso da na'ura, Tura kwankwaso da na'ura a kafa daya, Kickback na glute tare da kebul - tsaye, Cable Hip Abductions – Standing.
Is Tura kwankwaso da dumbbell a kafa daya better than Tura kwankwaso da na'ura?
Both Tura kwankwaso da dumbbell a kafa daya and Tura kwankwaso da na'ura target the Glutes. Choose based on your available equipment and training goals.
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