Dumbbell Hip Thrust

Description

The dumbbell hip thrust is a glute-focused hip extension exercise performed with the upper back braced against a bench and a dumbbell held across the hips. The dumbbell version is more accessible than the barbell hip thrust — it requires less equipment, is easier to set up, and fits at-home training. It still builds the glutes effectively, especially for beginners and intermediate lifters.

Muscle Group

Glutes, Hamstrings

Equipment Required

Bench, Dumbbell

Dumbbell Hip Thrust Instructions

Sit on the floor with your upper back against the long side of a flat bench. Your knees should be bent and feet flat on the floor.
Place a dumbbell vertically across your hips, just below your hip bones. Hold it in place with both hands.
Set your feet hip-width apart, roughly under your knees when you reach full hip extension at the top.
Brace your core and tuck your chin slightly. Drive through your heels to lift your hips up.
Continue until your body forms a straight line from your knees to your shoulders. Your shins should be roughly vertical at the top.
Squeeze your glutes hard at the top for one to two seconds. Do not hyperextend your lower back.
Lower your hips under control until they are just above the floor. Briefly tap the floor or stop short.
Repeat for the desired number of reps.