Dumbbell Unilateral Hip Thruster

DUMBBELL UNILATERAL HIP THRUSTER | DUMBBELL SINGLE LEG HIP THRUSTER

The dumbbell single leg hip thruster or unilateral hip thruster is a hip extension strengthening exercise that uses a dumbbell for resistance. Support your upper back with an exercise bench and set up your feet so that one leg is raised off of the floor and the other with the heel firmly planted. Hold a dumbbell with the ipsilateral arm and support it with your upper thigh. Lift the pelvis off the ground by driving the heels into the ground and engaging the muscles of the buttock. Lower the hips back down to the ground and repeat as necessary.

Muscles Involved:

• Gluteus Maximus

• Hamstrings

  • semitendinosus

  • semimembranosus

  • biceps femoris

• Erector Spinae

Related Conditions:

• Non-specific Low Back Pain

• External Snapping Hip Syndrome

• Greater Trochanteric Bursitis

• Greater Trochanter Pain Syndrome

• Hip Osteoarthritis

• Functional Hip Impingement

• Hip Labral Tear

• Femoral Acetabular Impingement

Exercise videos