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Dumbbell Hip Thrust
A hip extension exercise using a dumbbell placed across the hips with upper back supported on a bench, targeting glutes for strength, power, and hypertrophy; commonly used to build lower body muscle with horizontal loading.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Lower Back, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Quads
4/10Rectus Femoris
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the floor with your upper back against a stable bench edge, roll a dumbbell across your hips, and position feet hip-width apart with knees bent.
- Brace your core and tuck your chin.
- Drive through your heels to lift hips toward the ceiling.
- Squeeze glutes at the top to form a straight line from shoulders to knees.
- Hold the peak contraction briefly.
- Lower hips slowly with control, keeping tension in glutes.
- Stop just before glutes touch the floor.
- Repeat for reps without arching your lower back.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Keep shins vertical
- Neutral spine always
- Knees track over feet
Breathing
Inhale as you lower your hips, exhale as you drive up and squeeze your glutes.
Tempo
2-1-1
Range of Motion
Lower hips until just above the floor; extend until torso and thighs are parallel to the ground, forming a straight line from shoulders to knees.
Safety
Safety Notes
- Maintain neutral spine to avoid lower back strain
- Secure bench against wall
- Pad dumbbell for hip comfort
- Start light to master form
- Avoid if acute hip or back pain exists
Spotting
Not typically needed; focus on form. Use a partner to assist with heavy loads by stabilizing the dumbbell if it shifts.
Common Mistakes
- Arching lower back
- Feet too far forward
- Releasing tension at bottom
- Dumbbell slipping
- Hyperextending hips
When to Avoid
- Acute lower back pain
- Hip joint issues
- Recent hip surgery
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot placement
Build Up First
- Mastery of bodyweight glute bridge
- Core bracing technique
Also known as
DB Hip Thrust, Weighted Hip Thrust, Dumbbell Glute Bridge
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