सिंगल लेग मशीन हिप थ्रस्ट
Learn how to do सिंगल लेग मशीन हिप थ्रस्ट with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
सिंगल लेग मशीन हिप थ्रस्ट is a Machine exercise that primarily targets the नितंब, with secondary activation of the Hamstrings, Quadriceps, Deep Core, पेट. 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 मशीन हिप थ्रस्ट
A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability.
💡 Instructions:
Sit on the machine with your upper back against the pad and one foot flat on the platform.
Place the padded lever across your hips.
Brace your core and push through the heel of the working leg to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner and repeat before switching sides.
⚠️ Common mistakes:
Letting the working knee cave inward.
Overextending the lower back at the top.
Using momentum instead of controlled movement.
Lifting the heel of the working leg off the platform.
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Start Free TrialMuscles Worked by सिंगल लेग मशीन हिप थ्रस्ट
Equipment
- Machine
Calories Burned Doing सिंगल लेग मशीन हिप थ्रस्ट
कैलोरी कैलकुलेटर
MET 6कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: सिंगल लेग मशीन हिप थ्रस्ट
- Type
- Machine exercise
- Primary muscle
- नितंब
- Secondary muscles
- Hamstrings, Quadriceps, Deep Core, पेट
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: सिंगल लेग मशीन हिप थ्रस्ट
What muscles does सिंगल लेग मशीन हिप थ्रस्ट work?
सिंगल लेग मशीन हिप थ्रस्ट primarily targets the नितंब, with secondary engagement of the Hamstrings, Quadriceps, Deep Core, पेट.
How do you do सिंगल लेग मशीन हिप थ्रस्ट correctly?
A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability. 💡 Instructions: Sit on the machine...
Is सिंगल लेग मशीन हिप थ्रस्ट good for beginners?
सिंगल लेग मशीन 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 मशीन हिप थ्रस्ट?
सिंगल लेग मशीन हिप थ्रस्ट requires: Machine.
What are the benefits of सिंगल लेग मशीन हिप थ्रस्ट?
सिंगल लेग मशीन हिप थ्रस्ट strengthens the नितंब, engages the Hamstrings and Quadriceps and Deep Core and पेट.
What exercises are similar to सिंगल लेग मशीन हिप थ्रस्ट?
Similar exercises to सिंगल लेग मशीन हिप थ्रस्ट include डम्बल हिप थ्रस्ट, सिंगल लेग डम्बल हिप थ्रस्ट, केबल के साथ खड़े होकर ग्लूट किकबैक, Cable Hip Abductions – Standing.
Is सिंगल लेग मशीन हिप थ्रस्ट better than डम्बल हिप थ्रस्ट?
Both सिंगल लेग मशीन हिप थ्रस्ट and डम्बल हिप थ्रस्ट target the नितंब. Choose based on your available equipment and training goals.
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