Videos
Instructions
- Sit on the ground with your upper back against a bench and feet flat on the floor.
- Place a dumbbell horizontally on your hips and stabilize it with your hands.
- Engage your core and glutes, then drive through your heels to lift your hips.
- Raise your hips until your torso is parallel to the floor, forming a straight line from shoulders to knees.
- Pause briefly at the top, squeezing your glutes.
- Lower your hips in a controlled motion and repeat.
Technical Tips
- Keep your chin tucked and head aligned with your spine.
- Ensure your knees are at 90 degrees at the top of the movement.
- Avoid overextending the lower back—focus on squeezing the glutes.
- Use a pad or towel under the dumbbell if needed for comfort.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you thrust your hips upward.
- Inhale again while lowering your hips back down.
Medical restrictions
- Lower back injuries
- Hip joint dysfunction
- Post-surgical recovery in lumbar or pelvic region
Description
The Dumbbell Hip Thrust is a powerful lower-body exercise designed to strengthen the glutes, hamstrings, and hips. Performed using a bench and a dumbbell placed across the hips, this movement targets the posterior chain by promoting hip extension. It is particularly effective for developing glute strength, improving hip mobility, and enhancing overall athletic performance. Unlike squats or deadlifts, the hip thrust isolates the glutes more directly, making it a preferred choice for individuals aiming to build glute size or correct muscular imbalances. Ideal for intermediate to advanced lifters, the dumbbell hip thrust also supports injury prevention by reinforcing proper hip hinge mechanics. When integrated consistently, this exercise contributes to better posture, increased lifting power, and improved sprinting and jumping ability. Whether your goal is hypertrophy, functional fitness, or athletic enhancement, the Dumbbell Hip Thrust provides a safe and efficient solution for building strong, resilient glutes.
What muscles do dumbbell hip thrusts work the most?
Dumbbell hip thrusts primarily target the glutes, especially the gluteus maximus, while also working the hamstrings, quads, and core for stabilization.
How heavy should my dumbbell be for hip thrusts?
Choose a dumbbell that challenges you for 8–12 reps while maintaining proper form. Gradually increase the weight as you gain strength.
Is a dumbbell hip thrust as effective as a barbell hip thrust?
While barbell hip thrusts allow for heavier loading, dumbbell hip thrusts still effectively activate the glutes and are ideal for beginners or home workouts.
Should I feel hip thrusts in my lower back?
No, if performed correctly, hip thrusts should mainly activate your glutes. Feeling it in your lower back may indicate improper form or overextension.
Can I do dumbbell hip thrusts without a bench?
Yes, you can perform a floor version of the dumbbell glute bridge, but using a bench increases range of motion and glute activation.