Videos
Instructions
- Sit on the floor with your upper back resting on a bench and a dumbbell placed across your hips.
- Position one foot slightly forward and the other slightly back to create a staggered stance.
- Drive through the heel of the back leg to lift your hips until your torso is parallel to the ground.
- Hold the top position briefly while contracting your glutes.
- Lower your hips in a controlled manner back to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Technical Tips
- Keep your core tight to avoid hyperextending your lower back.
- Ensure your chin stays tucked to maintain a neutral spine.
- Do not let your knees collapse inward during the lift.
- Keep the dumbbell stable and centered throughout the movement.
Breathing Tips
- Inhale as you lower your hips toward the floor.
- Exhale as you thrust your hips upward into the top position.
Medical restrictions
- Avoid if recovering from acute lower back injuries.
- Use caution with hip or sacroiliac joint instability.
- Not recommended during acute hamstring strains.
Description
The Dumbbell Staggered Hip Thrust is a powerful lower-body strength exercise that emphasizes unilateral glute activation while also engaging the hamstrings and core. By adopting a staggered-foot stance—where one foot is placed slightly in front of the other—this variation creates a deliberate imbalance, forcing one side of the glutes to work harder and helping to identify and correct muscular asymmetries. This movement is ideal for intermediate to advanced lifters seeking to improve glute strength, hip stability, and athletic performance. Unlike bilateral thrusts, the staggered version adds a dynamic balance challenge while maintaining the mechanical efficiency of hip extension. It is highly effective for athletes, functional training routines, and hypertrophy programs where unilateral loading is desired. When performed with strict form, the Dumbbell Staggered Hip Thrust enhances muscular control and builds resilience in the posterior chain.
What does a staggered hip thrust work more than a regular hip thrust?
A staggered hip thrust increases unilateral glute activation and challenges hip stability more than a regular hip thrust, making it excellent for correcting muscle imbalances.
Should I keep switching legs during staggered hip thrusts?
Yes, alternate sides between sets or within a session to ensure balanced glute development and avoid asymmetrical fatigue.
Is the staggered dumbbell hip thrust good for glute growth?
Yes, it effectively targets the gluteus maximus and medius, promoting hypertrophy and improving muscular symmetry through unilateral loading.