Single Leg Dumbbell Hip Thrust (Full Tutorial) - Glute Exercises for Beginners

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Mike | J2FIT Strength & Conditioning

4 жыл бұрын

In this video I'm going to show you how to perform the single leg hip thrust using a dumbbell, which is a great glute exercise for beginners AND athletes alike.
In fact, I use this exercise as a glute activation movement before squats and deadlifts, as well as a great way to increase glute strength without the need for a barbell. This is also a great glute exercise to build strength without needing to use a lot of weight.
With that, here's what you'll learn in today's video:
First, I'll show you the proper positioning in the dumbbell hip thrust and how to adjust yourself on a weight bench to assume the correct start position.
Next, I'll review how to properly set the weight on the hips, adjust the upper back on the bench, and place the feet so that you can properly perform the single leg hip thrust with correct technique to maximize glute engagement and muscle growth.
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Пікірлер: 49

@j2fit 6 ай бұрын

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@TheCoreTurbo 3 жыл бұрын

The quality of this video is too good for the 70s

@Firstbeatsecondstreet212 3 жыл бұрын

Lmaoo

@adrianarmstrong9330 3 жыл бұрын

LOL took me a minute to get it

@foxwing_3988 2 жыл бұрын

@ingrid3291 Жыл бұрын

@@foxwing_3988 hint: his mustache

@TTS9791 6 ай бұрын

Yeah, it's weird. It's like he even has clothes on from the 70s but they're NEW.

@missmimi6817 2 жыл бұрын

No BS talk here. Straight to the point. Love it

@arthurmont-morency5027 3 жыл бұрын

Straight to the point, liked it

@alexwarner4078 Жыл бұрын

Thank you!

@teenagecrimesx5983 Жыл бұрын

thank you sm

@DanielSanchez-ly3ze 2 жыл бұрын

Big natural dude

@user-cx8xn8lh8o 9 ай бұрын

ありがとう

@highermedia 2 жыл бұрын

Great stache

@j2fit 2 жыл бұрын

THANK YOU!

@neldormiveglia1312 Жыл бұрын

I've managed to push my bb hip thrusts to decent numbers and I feel like it's time I play with single leg variations to up my game even more. I have a feeling I'm going to hate them lmao.

@capslapsmac 4 ай бұрын

Expect them to suck the entire time, but man does that after glute soreness feel so good a day after! I like how he demonstrated it tho with such a nice form. Taught me a little something and I’ve been doing them for a year. Still remain to be one of the hardest glute workouts for me but love the after feeling.

@ytmarielle Жыл бұрын

My neck till shoulder hurts whenever i do this. Can someone help me correct which part im doing wrong pls? Thank you very much in advance

@ricekrispies8348 3 ай бұрын

Keep your chin tucked to your chest

@ashleyoviedo111 2 жыл бұрын

How do I keep bench from sliding

@isaafridi7146 2 жыл бұрын

Set it up against a wall

@j2fit Жыл бұрын

Place it against something, or make sure you are up high enough on bench w back

@HP3Lover 3 жыл бұрын

I feel this way more in my quads and knees... what am I doing wrong?

@jake8836 3 жыл бұрын

Set you feet more forward of behind

@projectmuze 3 жыл бұрын

@@jake8836 ^^ and try lifting your toes and pushing through only your heel so your quads don't overpower the glutes

@thislittlepiggy-bedtime-videos 2 жыл бұрын

Definitely put your feet more backwards or try shifting you back more up on the bench. Also probably your glutes are weak that is why other muscles pick up the slack. Definitely don’t add weight. If only bodyweight is still challenging try some progressions first. Start with the staggered hip thrust ( google it if don’t know) or the glute march. You could also try a progression where you hip thrust with both feet all the way up then lift one leg and so the single leg hip thrust all the way down. After that with both feet on the floor repeat again. Hope it helps

@jasonburrs3142 2 жыл бұрын

Might just be your anatomical build.

@salehnour 2 жыл бұрын

Should i alternate the legs for each set or in one set?

@Ammar_AJ_ 2 жыл бұрын

In one set

@j2fit Жыл бұрын

If you are doing 3 sets of 20, you’ll do 20 on left leg, then 20 on right leg. That’s one set. Repeat twice more

@shaniquabradley2548 3 жыл бұрын

What if we don’t have a bench?

@Yennie97 2 жыл бұрын

Couch !!

@sillyme2598 2 жыл бұрын

i use our couch

@anusthing 7 ай бұрын

I would trade my soul to smell that bench lmfao

@j2fit 7 ай бұрын

I’m flattered

@tokyotwix 2 жыл бұрын

hmmm

@sherifafolayan6863 2 жыл бұрын

My lower back hurts. What am I doing wrong?

@j2fit 2 жыл бұрын

overextending your lower back. think about keeping your ribs pulled down into body as you raise hips up

@annemary9680 Жыл бұрын

Keeping my chin down helps with that for me.

@jorgeluis9657 3 ай бұрын

Es normal que levante solo el 10% de lo que levanto con la barra 😂

@j2fit 2 ай бұрын

@pistachitah 4 ай бұрын

I dont feel Im focusing on glutes here. The Angle of the leg that sustain the weight shouldnt be that straight because it focuses it on the upper leg not on the glutes

@j2fit 4 ай бұрын

Not sure what you are saying. The bent leg is the one working. Have the knee around 90 degrees. Play around w it. That said this is a lower quality glute move when compared to double leg, step up, or RDL. So maybe try one of those