Dumbbell Hip Thrust

How to perform the Dumbbell Hip Thrust

1. Sit with the upper back on a bench and rest a dumbbell across the hip crease held with both hands.
2. Plant the feet flat so the shins are vertical at the top of the lift.
3. Drive through the heels to raise the hips until the torso and thighs form a straight line.
4. Squeeze the glutes at the top since the peak contraction is at full hip extension.
5. Keep the ribs down and pelvis tucked to avoid arching the lower back at lockout.
6. Lower the dumbbell under control to a hip stretch, steadying it with the hands throughout.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Hyperextending the lower back at the top rather than finishing with a glute squeeze.
• •Letting the dumbbell slide up the torso because it is not held securely on the hips.
• •Driving through the toes instead of the heels and shifting load to the hamstrings.
• •Using a partial range that stops short of full hip extension.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell