Dumbbell Hip Thrust

Muscles worked

Setup

1. Sit on the floor with your upper back (lower shoulder blades) against the edge of a flat bench.
2. Place a dumbbell across your hips, using a pad or towel for comfort if needed.
3. Position your feet flat on the floor, hip-width apart, so your shins will be vertical at the top of the movement.
4. Securely hold the dumbbell with both hands to prevent it from rolling during the set.

How to do it

1. Drive through your heels and extend your hips upward until your torso is parallel to the floor and your knees are at a 90-degree angle.
2. Exhale as you reach the top of the movement, squeezing your glutes hard for a one-second pause.
3. Inhale as you slowly lower your hips back toward the floor under control, maintaining a slight hinge at the hips.
4. Maintain a controlled tempo, focusing on a explosive upward drive and a 2-second eccentric phase.

Form checklist

• Keep your chin tucked toward your chest throughout the entire range of motion.
• Ensure your shins are vertical at the top of the rep to maximize glute recruitment.
• Avoid arching your lower back; move your ribcage and pelvis as one synchronized unit.
• Keep your knees pushed out and aligned with your toes to prevent valgus collapse.

Pro tips

• Focus on a posterior pelvic tilt at the top of the movement (tucking your tailbone) to maximize glute contraction and protect the spine.
• Maintain a 'ribs down' position to ensure the movement is coming from the hips rather than the lumbar spine.

Make it harder

• Perform the movement unilaterally as a Single-Leg Dumbbell Hip Thrust to increase stability demands and address imbalances.
• Add a resistance band around your knees to increase gluteus medius activation through abduction.

Frequently asked

What muscles does the dumbbell hip thrust work?

The dumbbell hip thrust primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the dumbbell hip thrust?

The dumbbell hip thrust uses dumbbell.

Is the dumbbell hip thrust good for beginners?

The dumbbell hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Bodyweight Good MorningBeginner · glutes and hamstrings