Kusukuma nyonga na dumbbell kwa mguu mmoja
Learn how to do Kusukuma nyonga na dumbbell kwa mguu mmoja with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma nyonga na dumbbell kwa mguu mmoja 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 Kusukuma nyonga na dumbbell kwa mguu mmoja
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 Kusukuma nyonga na dumbbell kwa mguu mmoja
Equipment
- Dumbbells
Calories Burned Doing Kusukuma nyonga na dumbbell kwa mguu mmoja
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma nyonga na dumbbell kwa mguu mmoja
- 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: Kusukuma nyonga na dumbbell kwa mguu mmoja
What muscles does Kusukuma nyonga na dumbbell kwa mguu mmoja work?
Kusukuma nyonga na dumbbell kwa mguu mmoja primarily targets the Glutes, with secondary engagement of the Hamstrings, Deep Core, Quadriceps.
How do you do Kusukuma nyonga na dumbbell kwa mguu mmoja 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 Kusukuma nyonga na dumbbell kwa mguu mmoja good for beginners?
Kusukuma nyonga na dumbbell kwa mguu mmoja has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kusukuma nyonga na dumbbell kwa mguu mmoja?
Kusukuma nyonga na dumbbell kwa mguu mmoja requires: Dumbbells.
What are the benefits of Kusukuma nyonga na dumbbell kwa mguu mmoja?
Kusukuma nyonga na dumbbell kwa mguu mmoja strengthens the Glutes, engages the Hamstrings and Deep Core and Quadriceps.
What exercises are similar to Kusukuma nyonga na dumbbell kwa mguu mmoja?
Similar exercises to Kusukuma nyonga na dumbbell kwa mguu mmoja include Kusukuma nyonga na mashine, Kusukuma nyonga na mashine kwa mguu mmoja, Kickback ya glute na kebo - kusimama, Cable Hip Abductions – Standing.
Is Kusukuma nyonga na dumbbell kwa mguu mmoja better than Kusukuma nyonga na mashine?
Both Kusukuma nyonga na dumbbell kwa mguu mmoja and Kusukuma nyonga na mashine target the Glutes. Choose based on your available equipment and training goals.
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