Dumbbell Hip Thrusts vs Hip Thrust
FR : Hip thrusts haltères ↔ Hip Thrust
Swapping Dumbbell Hip Thrusts (Dumbbell) for Hip Thrust (Barbell) retains 100% overlap; expect bilateral free-bar coordination. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Dumbbell → Barbell
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Dumbbell Hip Thrusts for Hip Thrust.
| Muscle Group | Dumbbell Hip Thrusts | Hip Thrust | Leverage Shift |
|---|---|---|---|
| Glutes (Gluteus Maximus / Medius) | Primary (70%) | Primary (70%) | Matched |
| Hamstrings | Secondary (20%) | Secondary (20%) | Matched |
| Quadriceps | Secondary (10%) | Secondary (10%) | Matched |
Load & Volume Conversion: Dumbbell Hip Thrusts → Hip Thrust
Worked weight heuristic: a 38 kg per hand set on Dumbbell Hip Thrusts (Dumbbell) maps roughly to 57.5 kg on Hip Thrust (Barbell; 2.5 kg jumps, curve: descending or bell-shaped barbell lever). Calibrate set 1 at RPE 8 so e1RM history for Dumbbell Hip Thrusts remains unskewed. Zero anatomical muscles are dropped between Dumbbell Hip Thrusts and Hip Thrust; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37877099 ↗ |
| A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations. | Contreras (2016) | PubMed 26695353 ↗ |
| A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. | Contreras (2015) | PubMed 26214739 ↗ |