Dumbbell Hip Thrust

Dumbbell Hip Thrust Instructions
- Start by sitting on the ground with your back against a bench or step, and a dumbbell resting on your lap.
- Place your feet flat on the ground, hip-width apart, and your knees bent.
- 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.
- Hold this position for a few seconds, then lower your hips back down to the ground.
- Repeat for the desired number of reps.
Dumbbell Hip Thrust Form & Visual
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
- Barbell Hip Thrust
- Single Leg Hip Thrust
- Weighted Glute Bridge
- Resistance Band Hip Thrust
- Sumo Stance Hip Thrust