# Dumbbell Hip Thrust

URL: https://heatsy.app/ex/dumbbell-hip-thrust

Also known as: DB Hip Thrust, Dumbbell Bench Hip Thrust, Dumbbell Hip Thrusts, Dumbbell Glute Thrust, DB Glute Thrust

Body region: Glutes

## Muscles

- Main: Gluteus Maximus
- Helps: Gluteus Medius, Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Erector Spinae, Rectus Abdominis, Vastus Lateralis

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Sit on the floor with your upper back against the side of a bench and a dumbbell on your hips, held with both hands.
2. Plant your feet flat, hip-width apart.
3. Drive through the heels and lift the hips until the body is in a line from shoulders to knees.
4. Squeeze the glutes hard at the top.
5. 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.

## Alternatives

- [Barbell Hip Thrust](https://heatsy.app/ex/hip-thrust)
- [Dumbbell Glute Bridge](https://heatsy.app/ex/dumbbell-glute-bridge)