Dumbbell Hip Thrust

Rest your upper back on a bench and place a dumbbell over your hips. Push through your heels to lift your hips until your body is straight from shoulders to knees. Squeeze at the top, then lower slowly.

GLUTES · LOWER BODY

Dumbbell Hip Thrust: how the movement is executed

How it is executed

Rest your upper back on a bench and place a dumbbell over your hips.
Push through your heels to lift your hips until your body is straight from shoulders to knees.
Squeeze at the top, then lower slowly.

Muscles worked: Glutes
Primary muscle: Gluteus maximus
Equipment: Dumbbell
Movement pattern: Lower body
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

B-Stance Barbell Hip ThrustBarbell Barbell Hip ThrustBarbell Machine Hip ThrustMachine Smith Machine Hip ThrustSmith machine Single-Leg Barbell Hip ThrustBarbell

Routines that program it

Three-day dumbbell workout at home3 sets a week

Glutes exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Training splitA training split is how the week's work is distributed across the available days.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?

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Dumbbell Hip Thrust

Program your clients' routines from these exercises, without the spreadsheet.

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