Hip Thrust (Dumbbell)
GlutesCompoundLegsDumbbellsBeginner
The hip thrust with a dumbbell resting on the hips. The accessible version with no barbell or machine: same hip-extension pattern with a more limited load.
How to perform
- 1.Upper back on a bench, dumbbell over your hips.
- 2.Feet shoulder-width, flat on the floor.
- 3.Lower the hips.
- 4.Drive up squeezing the glutes until the torso is horizontal.
- 5.Hold one second and lower with control.
Common mistakes
- ●Arching the lower back at the top
- ●Pushing through the toes
- ●Short range without full hip extension
- ●Letting the dumbbell roll without holding it
Proper technique
Chin slightly tucked and ribs down: the extension comes from the hips, not the spine. At the top the glute squeezes hard with vertical shins. Hold the dumbbell with your hands.
Base exercise
← Barbell Hip ThrustVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Hamstrings
- Quadriceps
- Core
- Adductors