Exercise
Dumbbell Hip Thrust
How to Perform - Dumbbell Hip Thrust
- Position your upper back against a bench with knees bent, feet flat on the floor shoulder-width apart, and place a dumbbell across your hips.
- Hold the dumbbell in place with both hands firmly gripping the handle or the weight plate to prevent it from rolling during the exercise.
- Lower your hips toward the floor until there's a slight stretch in your hip flexors, keeping your upper back supported on the bench.
- Brace your core and exhale as you drive through your heels to lift your hips upward, creating a straight line from shoulders to knees at the top position.
- Squeeze your glutes at the top of the movement and ensure your knees remain at a 90-degree angle throughout the exercise.
- Keep your chin slightly tucked to maintain a neutral spine position and prevent neck strain during the movement.
- Lower your hips back down with control while inhaling, maintaining tension in your glutes and hamstrings throughout the descent.
- Repeat the movement for the prescribed number of repetitions, focusing on a full range of motion and controlled tempo.
Important information
- Make sure your feet are positioned so your shins are vertical when your knees are bent at the top of the movement.
- Avoid arching your lower back excessively at the top position; focus on a posterior pelvic tilt by tucking your tailbone slightly.
- If you feel any discomfort in your lower back, try reducing the weight or adjusting your foot position slightly further from the bench.
- Keep the movement focused on hip extension rather than lumbar extension to properly target the glutes and hamstrings.
Primary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.
The dumbbell hip thrust stands as a phenomenal glute-building exercise that has gained tremendous popularity in both bodybuilding and powerlifting circles. This intermediate-level movement primarily targets the glutes while significantly engaging the hamstrings, making it an efficient posterior chain developer.
When properly executed, the dumbbell hip thrust can be a game-changer for developing impressive strength in your lower body powerhouse. The beauty of this exercise lies in its simplicity and effectiveness – you don't need fancy equipment, just a dumbbell and something to support your upper back.
Athletes who incorporate dumbbell hip thrusts into their training regimen often report noticeable improvements in their squat and deadlift numbers, as the movement pattern directly translates to these compound lifts. The carry-over effect makes this an essential accessory movement for serious strength enthusiasts looking to break through plateaus.
For bodybuilders, the dumbbell hip thrust offers precision glute targeting that's difficult to achieve with other movements. The constant tension throughout the exercise creates the metabolic stress necessary for muscle hypertrophy, particularly in the gluteus maximus – the largest muscle in the human body. This focused activation helps create the aesthetic posterior development that's highly valued on competitive stages.
What sets the dumbbell hip thrust apart from machine alternatives is the stabilization demand placed on your core and the freedom to adjust your range of motion based on individual biomechanics. This exercise can be particularly beneficial for addressing strength imbalances between sides when performed unilaterally.
As you progress with this movement, you'll likely notice improved posture, enhanced athletic performance, and greater lower body power output. The functional carryover extends beyond the gym to everyday activities, making the dumbbell hip thrust not just an aesthetic exercise but a practical strength builder with real-world applications.
FAQ - Dumbbell Hip Thrust
The dumbbell hip thrust primarily targets the gluteus maximus (your largest glute muscle) while also significantly engaging the hamstrings. Your core, lower back, and adductors work as secondary stabilizers throughout the movement.
Place the dumbbell horizontally across your hip crease (not on your stomach or thighs). Secure it with both hands on either side of the weight to prevent shifting during the movement, and maintain a neutral spine throughout the exercise.
For an easier version, use a lighter weight or perform bodyweight thrusts first. To increase difficulty, use a heavier dumbbell, add a resistance band just above your knees, incorporate single-leg variations, or extend your time under tension with slower negatives.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
For optimal glute development, perform dumbbell hip thrusts 2-3 times weekly with at least 48 hours between sessions to allow for recovery. They work well as either a main lower-body exercise or as an accessory movement after compound lifts like squats or deadlifts.
