Đẩy hông với tạ tay
Learn how to do Đẩy hông với tạ tay with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy hông với tạ tay is a Dumbbells exercise that primarily targets the Glutes, 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 Đẩy hông với tạ tay
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 Đẩy hông với tạ tay
Equipment
- Dumbbells
Calories Burned Doing Đẩy hông với tạ tay
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy hông với tạ tay
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Đẩy hông với tạ tay
What muscles does Đẩy hông với tạ tay work?
Đẩy hông với tạ tay primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps.
How do you do Đẩy hông với tạ tay 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 Đẩy hông với tạ tay good for beginners?
Đẩy hông với tạ tay has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy hông với tạ tay?
Đẩy hông với tạ tay requires: Dumbbells.
What are the benefits of Đẩy hông với tạ tay?
Đẩy hông với tạ tay strengthens the Glutes, engages the Hamstrings and Quadriceps.
What exercises are similar to Đẩy hông với tạ tay?
Similar exercises to Đẩy hông với tạ tay include Đẩy hông với máy, Đẩy hông một chân với máy, Đá ngược mông với cáp - đứng, Cable Hip Abductions – Standing.
Is Đẩy hông với tạ tay better than Đẩy hông với máy?
Both Đẩy hông với tạ tay and Đẩy hông với máy target the Glutes. Choose based on your available equipment and training goals.
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