GLUTES · COMPOUND
Dumbbell Hip Thrust
A hip thrust loaded with a dumbbell across the hips.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentDumbbell, Bench
DifficultyBeginner · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set the upper back on a bench and place the dumbbell securely.
- Drive the hips upward and squeeze the glutes.
- Lower under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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