Dumbbell Hip Thrust

Dumbbell Hip Thrust


This exercise involves sitting on the ground with a dumbbell resting on the hips, then thrusting the hips upward while squeezing the glutes. It is a great exercise for strengthening the glutes and improving hip mobility.

Muscle Group

Equipment Required

Dumbbell Hip Thrust Instructions

  1. Start by sitting on the ground with your back against a bench or step, and a dumbbell resting on your lap.
  2. Place your feet flat on the ground, hip-width apart, and your knees bent.
  3. Engage your core and glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
  4. Hold this position for a few seconds, then lower your hips back down to the ground.
  5. Repeat for the desired number of reps.

Dumbbell Hip Thrust Form & Visual

Dumbbell Hip Thrust

Dumbbell Hip Thrust Benefits

  • Targets the glutes, hamstrings, and lower back muscles
  • Improves hip mobility and stability
  • Helps to prevent lower back pain and injury
  • Can be done with minimal equipment and space
  • Can be easily modified for different fitness levels and goals

Dumbbell Hip Thrust Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Dumbbell Hip Thrust Variations & Alternatives