Dumbbell Hip Thrust

Start

Finish

similar: Barbell Hip Thrust

How to do it

Sit with the shoulder blades on a bench or sofa edge, rest a dumbbell across the hip crease, then drive through the heels until the hips lock out level with the knees and lower under control.

Muscles worked

Primary: glutes · Also works: hamstrings

Equipment

Dumbbells

Common mistakes

• Letting the chin tilt back at lockout instead of keeping it tucked and the gaze forward
• Planting the feet too close so the quads take over and the knees shoot forward
• Stopping halfway up and never reaching a locked-out hip, which is the working position

Variations

• Pause two seconds at the top
• Band above the knees for extra abduction
• Single-leg version

Can't do this one? Swap it for

• Hip Thrust
• Barbell Hip Thrust
• Band Hip Thrust
• Glute Bridge

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes