Dumbbell Hip Thrust
Equipment Needed
About This Exercise
A weighted variation of the hip thrust that uses a dumbbell placed across the hips to increase resistance, targeting the glutes and hamstrings while the upper back is supported on a bench.
How to Perform
- 1
Setup
Sit on the floor with your upper back resting against the edge of a sturdy bench. Your shoulder blades should be near the top of the bench. Bend your knees and place your feet flat on the floor, hip-width apart. Place a dumbbell across your hips and hold it securely with both hands.
- 2
Brace Your Core
Engage your core and tuck your chin slightly toward your chest. Grip the dumbbell firmly to keep it stable throughout the movement.
- 3
Drive Hips Up
Push through your heels and squeeze your glutes to drive your hips toward the ceiling. Lift until your torso is parallel to the floor and your shins are roughly vertical. Hold briefly at the top, squeezing your glutes hard.
- 4
Lower with Control
Slowly lower your hips back toward the floor with control, keeping the dumbbell stable and maintaining tension in your glutes throughout the descent. Do not let your hips drop or bounce at the bottom. Repeat for the prescribed number of reps.
Form Tips
- •Drive through your heels, not your toes
- •Keep the dumbbell stable and centred across your hips throughout
- •Squeeze your glutes hard at the top — avoid overextending by arching your lower back
- •Keep your chin tucked and look forward throughout the movement
Common Mistakes to Avoid
- •Hyperextending the lower back at the top instead of achieving full hip extension through the glutes
- •Letting the dumbbell slide or shift during the movement
- •Pushing through the toes instead of the heels, shifting work to the quads
- •Letting the knees cave inward during the drive — keep them in line with your toes
Primary Muscles
Secondary Muscles
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