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Dumbbell Hip Thrust

Reviewed by Dylan Maurick, Physiotherapist

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

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Dumbbell Hip Thrust

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Published: Apr 22, 2025 · Updated: Apr 11, 2026

Muscles Worked: Dumbbell Hip Thrust

The dumbbell hip thrust mainly trains your glutes, especially the glute max, because your job is to drive your hips up hard and finish each rep by squeezing at the top. Your hamstrings and adductors assist with hip extension, while your erector spinae, rectus abdominis, obliques, and quadratus lumborum stabilize your trunk so your lower back does not take over. This matches research showing hip thrusts are a strong glute-focused option (Neto et al., 2020).

Primary

Glutes

Secondary

Hamstrings Adductors Abs Erector Spinae

Technique and form

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.

Is the Dumbbell Hip Thrust good for muscle growth?

Yes. The dumbbell hip thrust is a strong muscle-building exercise for the glutes, and hip thrust training has been shown to build the glutes well over time (Plotkin et al., 2023). It is especially useful when you want a glute-focused lift that is easier on the lower back than many standing hinge variations.

Hard glute squeeze at the top — The biggest challenge comes near full lockout, where your glutes have to finish the rep and hold your hips up. That makes this exercise great for lifters who struggle to actually feel their glutes working during squats or deadlifts.
Useful when heavy barbells are not practical — A dumbbell version is easier to set up, easier to learn, and still lets you train the same basic hip thrust pattern. If you outgrow one dumbbell, move to a heavier one or progress to the barbell hip thrust.
Glute-focused without much knee stress — Because the movement is driven mostly by your hips, it can be a smart choice when you want more glute work without piling on extra quad fatigue from squat-heavy training. Research on hip thrusts also shows strong glute muscle activation and exercise performance relevance in the literature (Neto et al., 2019).
Easy to pair with other glute work — This fits well after squats, split squats, or as a main lift on a glute day. If bench setup is awkward, the dumbbell glute bridge gives you a similar training effect with a shorter range of motion.

Programming for muscle growth

Do 3-5 sets of 8-15 reps with 60-90 seconds rest. Train it 1-3 times per week depending on how much other leg work you do. Use a load that lets you pause for 1 second at the top without your lower back taking over, because that keeps the tension where you want it: on the glutes.

Alternative Exercises

Kettlebell Swing

The Kettlebell Swing is a full-body strength exercise that builds power in the hips while improving work capacity and lower-body endurance.

Barbell Hip Thrust

The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.

Dumbbell Glute Bridge

The Dumbbell Glute Bridge targets the glutes through controlled hip extension. It helps build lower body strength, improve stability and develop the posterior chain.

Bodyweight Full Squat With Overhead Press

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

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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.