Dumbbell Hip Thrust

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Rest the upper back against a bench, place a dumbbell across the hip crease, and position the feet hip-width apart with heels roughly beneath the knees.
• Lower the hips toward the floor to the start position so the thighs angle slightly downward, keeping the chin tucked.
• Drive the heels into the floor and thrust the hips upward explosively until the thighs, hips, and torso form a straight line.
• Hold the top position for one second and squeeze the glutes hard without hyperextending the lower back.

Common mistakes

• Pushing the hips too high and hyperextending the lumbar spine instead of stopping at a neutral hip position.
• Letting the knees cave inward, which reduces glute activation and stresses the knee joints.
• Tipping the chin up excessively, which encourages an anterior pelvic tilt and lumbar hyperextension.

Frequently asked questions

How far should my feet be from the bench?

Position the feet so the shins are close to vertical at the top of the movement. This varies by limb length, so adjust by a few centimeters until the shin angle feels right.

Is the dumbbell version as effective as a barbell hip thrust?

For moderate loads it is comparably effective at activating the glutes. At very heavy loads, a barbell is generally more stable and practical to load progressively.

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