Machine Hip Thrust vs Single Leg Dumbbell Hip Thrusts
Swapping Machine Hip Thrust (Machine) for Single Leg Dumbbell Hip Thrusts (Dumbbell) retains 100% overlap; expect independent unilateral stabilization. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Machine Hip Thrust for Single Leg Dumbbell Hip Thrusts.
| Muscle Group | Machine Hip Thrust | Single Leg Dumbbell Hip Thrusts | 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: Machine Hip Thrust → Single Leg Dumbbell Hip Thrusts
Worked weight heuristic: a 115 kg set on Machine Hip Thrust (Machine) maps roughly to 38 kg per hand on Single Leg Dumbbell Hip Thrusts (Dumbbell; 2 kg jumps, curve: extended end-range stretch with neutral wrist path). Calibrate set 1 at RPE 8 so e1RM history for Machine Hip Thrust remains unskewed. Zero anatomical muscles are dropped between Machine Hip Thrust and Single Leg Dumbbell Hip Thrusts; 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 ↗ |
| An electromyographic analysis of the Ab-Slide exercise, abdominal crunch, supine double leg thrust, and side bridge in healthy young adults: implications for rehabilitation professionals. | Youdas (2008) | PubMed 18978615 ↗ |
| 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 ↗ |