Dumbbell hip thrust

1. 1

   Sit on the floor with the bench edge just below your shoulder blades and lay the dumbbell across your hips, on a folded towel if it feels uncomfortable.

2. 2

   Hold the dumbbell by both ends and set your feet hip-width apart on the floor.

3. 3

   Drive through your heels and lift until your torso lines up with your thighs, without letting the dumbbell roll.

4. 4

   Squeeze your glutes for 1 second at the top, ribs down.

5. 5

   Lower under control until your hips almost touch the floor, then repeat.

• Mistake

  The dumbbell rolls toward your belly or thighs during the set.

  How to fix it

  Set the dumbbell in the crease of your hips before you lift and hold both ends firmly for the whole set.

• Mistake

  Bench in the middle of your back or under your neck, so your torso slides.

  How to fix it

  The edge goes just below your shoulder blades. Your torso pivots over it like a hinge, without sliding.

• Mistake

  Fast reps, bouncing your hips off the floor.

  How to fix it

  Take 2 seconds on the way down and pause at the top. When it gets easy, use a heavier dumbbell or switch to one leg.

Reps in reserve: how many more reps you could still do with good form when you end the set.

• Barbell

  For when the heaviest dumbbell in the gym already feels light. The bar takes a lot more weight.

• Machine

  Fixed back pad and belt, so you don't have to hold the weight on your hips.

• Resistance band

  The band goes over your hips and gets harder at the top. You can use it together with the dumbbell.

• At home: couch hip thrust

  Swap the bench for a sturdy couch pushed against a wall. No dumbbell? Use a backpack filled with books or water bottles on your hips.

• Prefer more stability? Dumbbell glute bridge

  Prefer to keep your back on the floor? Lie on the mat with the dumbbell on your hips. Your upper body is fully supported and the range is shorter.

• Barbell hip thrust

  Gluteus maximus · Barbell

  Intermediate

• Glute bridge

  Gluteus maximus · Bodyweight

  Beginner

• Single-leg hip thrust

  Gluteus maximus · Bodyweight

  Intermediate

• Banded hip thrust

  Gluteus maximus · Resistance band

  Beginner

• 

  Gluteus maximus

  56 exercises

• Glute exercises with dumbbells

  17 exercises

• How to grow glutes

  What the science says about sets, exercises and how long it takes.

• Sets and reps

  Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

  Full textPubMedDOI

• Muscles worked

  Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

  Full textPubMed

• Exercise choice

  Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

  Full textPubMedDOI

• Variations

  Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

  PubMedDOI