Dumbbell Hip Thrust
A hip thrust holding a dumbbell across the hips with the upper back on a bench. It is an easy-to-set-up way to load the glutes at full hip extension.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Quadriceps
- Adductors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit with your upper back against a bench, a dumbbell held horizontally over your hip crease, feet flat about hip-width apart.
Hold the dumbbell in place with both hands.
Drive through your heels to lift your hips until your torso is parallel to the floor.
Squeeze your glutes at the top.
Lower under control and repeat.
Breathing: Exhale as you drive up, inhale as you lower.
Coaching tips
Chin tucked
Drive through heels
Full squeeze at the top
Common mistakes
Arching the lower back
Letting the dumbbell roll
Cutting the top short
Safety notes
Place a towel under the dumbbell for comfort and hold it firmly.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.