Exercise Guide

Dumbbell Hip Thrust

A bench-supported hip thrust loaded with a dumbbell. Full hip thrust range without needing a barbell and pad.

BeginnerStrengthPushCompound
Form
Dumbbell Hip Thrust - Start position
Start
Dumbbell Hip Thrust - Mid position
Mid
Dumbbell Hip Thrust - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Dumbbell

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

Hamstrings
How to Perform
  1. 1

    Sit on the floor with your upper back against a bench and a dumbbell across your hips.

  2. 2

    Plant your feet flat, roughly shoulder-width, with your shins vertical at the top.

  3. 3

    Drive through your heels to lift your hips until your torso is parallel to the floor.

  4. 4

    Lower under control until your hips are just off the ground.

Tips
  • ★Tuck your chin and look at your knees; letting your head fall back arches the spine.
  • ★Pause a second at the top - the squeeze is what you came for.
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GlutesHamstrings