Dumbbell Hip Thrust

Dumbbell Hip Thrust is a beginner compound push using dumbbell, bench. It loads Glutes.

Why this lift

The Dumbbell Hip Thrust is a beginner compound push lift. It primarily loads Glutes. Hamstrings, Abs help. You need dumbbell, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called Dumbbell Hip Thrusts.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Abs

Setup

• Set up for the Dumbbell Hip Thrust with dumbbell, bench. Upper back on a bench, load over the hips.
• Feet planted so the shins are vertical at the top. Ribs down, chin tucked.

How to do it

1. Drive through the heels and extend the hips until Glutes are locked.
2. Pause with a glute squeeze, then lower under control.

Coaching cues

• Heels, not toes. Ribs down at the top.
• Squeeze the glutes; do not arch the low back.

Common mistakes

• Overarching the lumbar spine. Tuck the tailbone and keep the ribs down.
• Cutting the lockout short. Reach a full hip extension every rep.

How to program it

Treat the Dumbbell Hip Thrust as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Dumbbell Hip Thrust does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes

FAQ

What muscles does the Dumbbell Hip Thrust work?

The Dumbbell Hip Thrust works Glutes (primary), Hamstrings, Abs (secondary).

What equipment do I need for the Dumbbell Hip Thrust?

You need dumbbell, bench.

Is the Dumbbell Hip Thrust suitable for beginners?

Yes. The Dumbbell Hip Thrust is marked beginner in this catalog. Start lighter than you think and film one set from the side.