डम्बल हिप थ्रस्ट
Learn how to do डम्बल हिप थ्रस्ट with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डम्बल हिप थ्रस्ट is a Dumbbells exercise that primarily targets the नितंब, with secondary activation of the Hamstrings, Quadriceps. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do डम्बल हिप थ्रस्ट
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain.
💡 Instructions:
Sit on the floor with your upper back against a bench and feet flat on the ground.
Place the dumbbell across your hips and hold it securely.
Engage your core and drive through your heels to lift your hips upward.
Squeeze your glutes at the top position.
Lower your hips back down in a controlled manner and repeat.
⚠️ Common mistakes:
Arching the lower back at the top.
Letting knees cave inward.
Using momentum instead of controlled movement.
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Start Free TrialMuscles Worked by डम्बल हिप थ्रस्ट
Equipment
- Dumbbells
Calories Burned Doing डम्बल हिप थ्रस्ट
कैलोरी कैलकुलेटर
MET 5.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डम्बल हिप थ्रस्ट
- Type
- Dumbbells exercise
- Primary muscle
- नितंब
- Secondary muscles
- Hamstrings, Quadriceps
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डम्बल हिप थ्रस्ट
What muscles does डम्बल हिप थ्रस्ट work?
डम्बल हिप थ्रस्ट primarily targets the नितंब, with secondary engagement of the Hamstrings, Quadriceps.
How do you do डम्बल हिप थ्रस्ट correctly?
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain. 💡 Instructions: Sit on the floor with your upper...
Is डम्बल हिप थ्रस्ट good for beginners?
डम्बल हिप थ्रस्ट has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डम्बल हिप थ्रस्ट?
डम्बल हिप थ्रस्ट requires: Dumbbells.
What are the benefits of डम्बल हिप थ्रस्ट?
डम्बल हिप थ्रस्ट strengthens the नितंब, engages the Hamstrings and Quadriceps.
What exercises are similar to डम्बल हिप थ्रस्ट?
Similar exercises to डम्बल हिप थ्रस्ट include मशीन हिप थ्रस्ट, सिंगल लेग मशीन हिप थ्रस्ट, केबल के साथ खड़े होकर ग्लूट किकबैक, Cable Hip Abductions – Standing.
Is डम्बल हिप थ्रस्ट better than मशीन हिप थ्रस्ट?
Both डम्बल हिप थ्रस्ट and मशीन हिप थ्रस्ट target the नितंब. Choose based on your available equipment and training goals.
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डम्बल हिप थ्रस्ट को अपने प्रोग्राम में जोड़ें
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