Dumbbell Hip Thrust

The Dumbbell Hip Thrust is a lower-body exercise that focuses on building glute strength using a bench and a single dumbbell.

Strength exercises

Bodybuilding exercises

Powerlifting exercises

Glutes

Legs

Dumbbell

Fatigue level

Low 3/3 High

Add to Workout

Dumbbell Hip Thrust

Build

Add to Your Workout

Dumbbell Hip Thrust

Build

The Dumbbell Hip Thrust is a free-weight hip extension exercise performed with the upper back supported on a bench and a dumbbell placed across the hips. This setup allows controlled loading without heavy equipment, making it accessible in both gym and home settings.

The movement mainly targets the glutes, which drive the hips upward against resistance. The legs support the position and help stabilize the movement, while steady control through the lift and lower phase keeps tension where it’s needed rather than spreading it across the body.

Dumbbell Hip Thrust fits well into strength and muscle-building programs, especially when equipment is limited or when focusing on glute development. It works effectively as a main lift for beginners or as a higher-rep accessory exercise alongside heavier hip thrust or squat variations.

How to Perform the 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.

FAQ - Dumbbell Hip Thrust

What muscles does the dumbbell hip thrust primarily target?

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.

How should I position the dumbbell for maximum effectiveness?

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.

How can I make dumbbell hip thrusts easier or more challenging?

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.

What are the most common form mistakes to avoid?

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.

How often should I include dumbbell hip thrusts in my training routine?

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.