सिंगल लेग डम्बल हिप थ्रस्ट
Learn how to do सिंगल लेग डम्बल हिप थ्रस्ट with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
सिंगल लेग डम्बल हिप थ्रस्ट is a Dumbbells exercise that primarily targets the नितंब, 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 सिंगल लेग डम्बल हिप थ्रस्ट
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 सिंगल लेग डम्बल हिप थ्रस्ट
Equipment
- Dumbbells
Calories Burned Doing सिंगल लेग डम्बल हिप थ्रस्ट
कैलोरी कैलकुलेटर
MET 6कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: सिंगल लेग डम्बल हिप थ्रस्ट
- Type
- Dumbbells exercise
- Primary muscle
- नितंब
- Secondary muscles
- Hamstrings, Deep Core, Quadriceps
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: सिंगल लेग डम्बल हिप थ्रस्ट
What muscles does सिंगल लेग डम्बल हिप थ्रस्ट work?
सिंगल लेग डम्बल हिप थ्रस्ट primarily targets the नितंब, with secondary engagement of the Hamstrings, Deep Core, Quadriceps.
How do you do सिंगल लेग डम्बल हिप थ्रस्ट 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 सिंगल लेग डम्बल हिप थ्रस्ट good for beginners?
सिंगल लेग डम्बल हिप थ्रस्ट has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for सिंगल लेग डम्बल हिप थ्रस्ट?
सिंगल लेग डम्बल हिप थ्रस्ट requires: Dumbbells.
What are the benefits of सिंगल लेग डम्बल हिप थ्रस्ट?
सिंगल लेग डम्बल हिप थ्रस्ट strengthens the नितंब, engages the Hamstrings and Deep Core and Quadriceps.
What exercises are similar to सिंगल लेग डम्बल हिप थ्रस्ट?
Similar exercises to सिंगल लेग डम्बल हिप थ्रस्ट include मशीन हिप थ्रस्ट, सिंगल लेग मशीन हिप थ्रस्ट, केबल के साथ खड़े होकर ग्लूट किकबैक, Cable Hip Abductions – Standing.
Is सिंगल लेग डम्बल हिप थ्रस्ट better than मशीन हिप थ्रस्ट?
Both सिंगल लेग डम्बल हिप थ्रस्ट and मशीन हिप थ्रस्ट target the नितंब. Choose based on your available equipment and training goals.
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सिंगल लेग डम्बल हिप थ्रस्ट को अपने प्रोग्राम में जोड़ें
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