How to do the Dumbbell Hip Thrust
Step by step
- Sit with your upper back against a bench and both feet flat on the floor.
- Rest a dumbbell across the front of your hips and hold it steady with both hands.
- Drive through both heels to lift your hips up toward the ceiling.
- Reach a full lockout with your body level from shoulders to knees, glutes squeezed.
- Lower your hips back down slowly under control.
The thing people get wrong
Finish the top by squeezing your glutes, not by arching your lower back. Keep your chin tucked and ribs down.
Coaching cue
Hold the dumbbell over your hip bones so it cannot slide toward your stomach.
Stay safe
Keep both hands on the dumbbell for the whole set so it cannot roll off your hips.
Muscles worked
- Primary: Glutes, Hamstrings
- Secondary: Core
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