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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

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