Hip Thrust (Dumbbell)

How to do it

1. Sit on the floor with your upper back against the side of a flat bench and a dumbbell across your hips.
2. Set your feet flat, about shoulder width apart, with your knees bent, and steady the dumbbell with both hands.
3. Drive through your heels and push your hips up until your torso is level with the floor and your knees are bent about 90 degrees.
4. Squeeze your glutes at the top.
5. Lower your hips under control and repeat.

Key cues

• Upper back at the bench edge, low on the shoulder blades
• Shins vertical at the top
• Chin tucked, neck neutral
• Ribs down, no back arch
• Squeeze your glutes at the top

Common mistakes

• Stopping short of a level torso
• Feet too far forward or too close in
• Arching your lower back at the top
• Rising onto your toes

Muscles worked

Primary

Glutes

Secondary

Adductors, quads and hamstrings

Equipment

Dumbbell and flat bench.

Variations

• Hip Thrust (Barbell)

  Barbell · Glutes · Hinge

• Hip Thrust (Machine)

  Machine · Glutes · Hinge

• Hip Thrust (Smith Machine)

  Machine · Glutes · Hinge

References

1. StrengthLog: Hip Thrusts
2. Bret Contreras: How to Hip Thrust
3. Healthline: Hip Thrusts
4. BarBend: How to Do the Hip Thrust