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Strength Training · Bodybuilding

Dumbbell Hip Thrust

The dumbbell hip thrust trains your glutes by lifting your hips with your upper back supported on a bench and a dumbbell resting across your hips.

  • Beginner
  • Compound
  • Moderate injury risk
  • Rest 1 min 30 sec
Video by Motus Rx Physical Therapy on YouTube

How to do it

  1. Sit on the floor with the bench edge just below your shoulder blades.
  2. Position a dumbbell across your hip crease, holding it securely with both hands.
  3. Plant your feet hip-width apart, positioned so your shins will be nearly vertical at the top.
  4. Push through your feet to raise your hips until your shoulders, hips, and knees form a straight line.
  5. Squeeze your glutes briefly at the top.
  6. Lower your hips under control toward the floor.

Form cues

  • Keep your chin gently tucked
  • Keep your ribs down
  • Track your knees over your toes
  • Keep your whole foot planted

Common mistakes

  • Arching your lower backStop lifting when your hips straighten rather than trying to gain height through your lower back.
  • Pushing mostly through your toesMove your feet slightly farther from the bench if your heels rise during the lift.
  • Bouncing out of the bottomReverse direction smoothly without using the floor to rebound.

Safety

An unsecured bench can slide or tip, causing a fall while the dumbbell is on your lap. Excessive load or fatigue can strain your lower back or let the dumbbell shift onto your abdomen.

  • Brace the bench against a wall or another fixed support before starting.
  • Use a folded towel or pad if the dumbbell presses painfully into your hips.
  • Choose a weight you can control throughout the set without losing your grip.
  • After the final rep, sit fully on the floor before removing the dumbbell from your lap.

If you have hip, back, or neck pain, try an unloaded version or ask a physiotherapist for guidance before adding weight.

Muscles worked

Back

Primary muscles

  • Glutes

Secondary muscles

  • Hamstrings

Equipment

  • Dumbbell
  • Flat Bench

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
1 min 30 sec

Finish each set feeling you could complete another two controlled reps.

Variations

Harder