Barbell Hip Thrust vs One Leg Dumbbell Deadlift
Maximizing Your Leg Workout Plan
Contents
Dumbbell One Leg Deadlift is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Barbell Hip Thrust and One Leg Dumbbell Deadlift for Better Comparison.
Planfit Users' Choice about Barbell Hip Thrust vs One Leg Dumbbell Deadlift : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Leg Dumbbell Deadlift more often — 1,591 sessions compared to 1,544 for Barbell Hip Thrust.
Popularity is not the whole answer. Barbell Hip Thrust and One Leg Dumbbell Deadlift differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hip Thrust and One Leg Dumbbell Deadlift Differ
| What differs | Barbell Hip Thrust | One Leg Dumbbell Deadlift |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 1,591 sessions |
How to Barbell Hip Thrust
Barbell Hip Thrust muscles worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is parallel to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Comment
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
If you want to know a detailed guide to Barbell Hip Thrust, alternative exercises, and its benefits, check it out here. Check out the Barbell Hip Thrust Guide page of our blog!
How to One Leg Dumbbell Deadlift
One Leg Dumbbell Deadlift muscles worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist while stretching one leg back.
- 2. As you lower down, bring the dumbbell down close to your body.
- 3. Keep your gaze slightly forward.
- 4. As you lower your leg, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to let your gaze drop to the floor.
- 2. Please be careful not to bend your knees excessively.
- 3. Keep your chest up and engage your core to avoid bending your back.
If you want to know a detailed guide to One Leg Dumbbell Deadlift, alternative exercises, and its benefits, check it out here. Check out the One Leg Dumbbell Deadlift Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or One Leg Dumbbell Deadlift?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Barbell Hip Thrust and One Leg Dumbbell Deadlift need?
Barbell Hip Thrust needs a barbell, and One Leg Dumbbell Deadlift needs a dumbbell.
Which is easier to start with?
One Leg Dumbbell Deadlift is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
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