Dumbbell Hip Thruster
This hip hinge exercise uses a dumbbell across the hips to powerfully target the glutes and hamstrings. It builds strength and hypertrophy in the posterior chain.
About Exercise
Equipment
Dumbbells, Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Quads
4/10Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Keep rest shorter for hypertrophy focus.
How to Perform
Lie on the ground with your knees bent at 90 degrees and feet flat, shoulder-width apart. Place a dumbbell across your hips, holding it securely with both hands to prevent shifting.
- Brace your core and initiate the movement by driving your hips upward toward the ceiling.
- Squeeze your glutes powerfully until your body forms a straight line from your shoulders to your knees.
- Pause briefly at the top of the movement to maximize glute contraction.
- Slowly lower your hips back toward the floor under full control.
- Do not allow your hips to fully rest on the floor between repetitions.
Coaching Tips
Form Cues
- Drive through your heels.
- Squeeze glutes hard.
- Keep the core braced.
- Hips up to the ceiling.
Breathing
Inhale as you lower your hips back down; exhale forcefully while driving the hips up and contracting the glutes.
Tempo
2-1-1
Range of Motion
Start with hips resting just above the floor and finish with the hips fully extended, forming a straight line with the torso, without spinal hyperextension.
Safety
Safety Notes
- Use a hip pad, yoga mat, or towel under the dumbbell for comfort.
- Focus on hip extension, not spinal extension, to protect the lower back.
Spotting
Not generally recommended; ensure the dumbbell is secure before lifting. Use lighter weights if stabilization is an issue.
Common Mistakes
- Hyperextending the lower back at the top.
- Relying on hamstring contraction only.
- Allowing the dumbbell to roll.
- Rushing the lowering phase.
When to Avoid
- Acute lower back injury or pain.
- Severe knee pain during hip flexion.
Flexibility Needed
- Adequate hip flexion mobility.
Build Up First
- Competency in bracing the core.
- Ability to perform a standard bodyweight glute bridge.
Also known as
Dumbbell Hip Thrust, Dumbbell Glute Bridge
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