Dumbbell Hip Thrust
Also known as: DB Hip Thrust, Dumbbell Bench Hip Thrust, Dumbbell Hip Thrusts, Dumbbell Glute Thrust, DB Glute Thrust
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Sit on the floor with your upper back against the side of a bench and a dumbbell on your hips, held with both hands.
- Plant your feet flat, hip-width apart.
- Drive through the heels and lift the hips until the body is in a line from shoulders to knees.
- Squeeze the glutes hard at the top.
- Lower slowly and repeat.
Cues
- Tuck your chin and keep the ribs down.
- Use a pad for the dumbbell if it digs in.
- Make the top pause a full second.
Common mistakes
- Over-arching the lower back at the top.
- Pushing through the toes.
- Using a bench that moves; brace it against a wall.