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
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.
Watch how to perform it
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