Dumbbell Hip Thrust
Dumbbell hip thrust that targets glutes and hamstrings to build lower body strength and hypertrophy; performed with upper back on a bench for support and scalable by adding weight.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Adductors, 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, Glute Medius
Hamstrings
7/10Biceps Femoris
Quads
4/10Adductors
3/10Lower Back
3/10Erector Spinae
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with upper back against a bench edge, knees bent, feet flat hip-width apart. Place a dumbbell across your hips and hold it steady.
- Engage core and drive hips up through heels.
- Squeeze glutes to lift until torso and thighs align.
- Pause briefly at top with full hip extension.
- Lower hips slowly toward floor with control.
- Keep chin tucked and spine neutral throughout.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Keep core tight
- Neutral spine always
- Knees at 90 degrees top
Breathing
Inhale as you lower hips, exhale forcefully as you drive up and squeeze glutes.
Tempo
2-1-1
Range of Motion
Lower hips until just above floor; extend fully so shoulders, hips, and knees form a straight line without arching lower back.
Safety
Safety Notes
- Avoid if acute lower back or hip pain
- Use pad under dumbbell for comfort
- Ensure bench is stable
- Start light to master form
- Consult professional for injuries
Spotting
Spotting not typically needed; use safeties or partner to assist with dumbbell if heavy.
Common Mistakes
- Arching lower back
- Using momentum
- Feet too far forward
- Letting dumbbell shift
- Incomplete hip extension
When to Avoid
- Acute lower back injury
- Hip joint issues
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot placement
Build Up First
- Master bodyweight glute bridge
- Core stability competency
Also known as
DB Hip Thrust, Weighted Hip Thrust, Dumbbell Glute Bridge
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