Dumbbell Hip Thrust

Strengthen your glutes and hamstrings with the dumbbell hip thrust. This powerful exercise builds lower body strength, shape, and stability, using a

IntermediateHips Dumbbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Hip Thrust

Compound

Dumbbell One Arm Thruster

Hips · Shoulders · Dumbbell

Intermediate

Compound

Dumbbell Frog Hip Thrust

Hips · Dumbbell

Intermediate

Compound

Dumbbell Sumo Pull Through

Hips · Dumbbell

Intermediate

Compound

Dumbbell Hack Squat

Hips · Dumbbell

Intermediate

Description

A strength exercise that targets the glutes and hamstrings, performed with a dumbbell across your hips while your upper back is supported on a bench.

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How to do Dumbbell Hip Thrust

01
Setup
Position a flat bench behind you. Sit on the floor with your upper back against the bench, knees bent, feet flat on the floor hip-width apart.
02
Setup
Place a dumbbell horizontally across your hips, cushioning it with a pad or towel if needed. Hold the dumbbell firmly with both hands to prevent it from rolling.
03
Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from your shoulders to your knees.
04
Squeeze your glutes powerfully at the top, ensuring you achieve full hip extension without arching your lower back.
05
Slowly and with control, lower your hips back down towards the floor, stopping just before they touch, maintaining tension in your glutes.

Tips

Experiment with foot placement: moving your feet slightly closer to your glutes increases glute activation, while moving them slightly further away emphasizes hamstrings.
Keep your chin tucked towards your chest and your gaze slightly forward or down throughout the movement to maintain a neutral spine and prevent neck strain.
Ensure you achieve full hip extension at the top of the movement, squeezing your glutes hard and avoiding hyperextension of your lower back.
Control the eccentric (lowering) phase of the movement; don't just drop the weight, as a slow descent maximizes muscle engagement and builds strength.

Common mistakes

Arching your lower back at the top puts undue stress on the spine; fix this by engaging your core and tilting your pelvis posteriorly to achieve full glute contraction.
Failing to lower your hips far enough or not fully extending them at the top limits glute activation; fix this by using a lighter weight to allow for a complete range of motion.
Jerking the weight up using your lower back or momentum rather than controlled glute contraction reduces effectiveness; fix this by performing the movement slowly and deliberately, focusing on glute activation.

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Questions

Is Dumbbell Hip Thrust good for beginners?

Dumbbell Hip Thrust is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Hip Thrust?

You need Dumbbell to perform Dumbbell Hip Thrust. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Hip Thrust?

Experiment with foot placement: moving your feet slightly closer to your glutes increases glute activation, while moving them slightly further away emphasizes hamstrings. Keep your chin tucked towards your chest and your gaze slightly forward or down throughout the movement to maintain a neutral spine and prevent neck strain. Ensure you achieve full hip extension at the top of the movement, squeezing your glutes hard and avoiding hyperextension of your lower back. Control the eccentric (lowering) phase of the movement; don't just drop the weight, as a slow descent maximizes muscle engagement and builds strength.

What are common mistakes when doing Dumbbell Hip Thrust?

Arching your lower back at the top puts undue stress on the spine; fix this by engaging your core and tilting your pelvis posteriorly to achieve full glute contraction. Failing to lower your hips far enough or not fully extending them at the top limits glute activation; fix this by using a lighter weight to allow for a complete range of motion. Jerking the weight up using your lower back or momentum rather than controlled glute contraction reduces effectiveness; fix this by performing the movement slowly and deliberately, focusing on glute activation.