Dumbbell Hip Thrust 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Hip Thrust is a highly effective glute-focused exercise that also engages the hamstrings as secondary muscles. Performed with a dumbbell placed on the lap, this movement involves lifting the hips while keeping the feet flat on the ground and the upper back supported on a bench or step. The exercise emphasizes hip extension, promoting strength, power, and hypertrophy in the glutes, while the hamstrings assist in stabilizing and extending the hips. It requires core engagement to maintain proper alignment from shoulders to knees, making it a compound, bilateral hinge movement ideal for building lower-body strength and improving overall posterior chain performance.
How to Perform
Sit on the floor with your upper back resting against a sturdy bench or elevated platform, holding a dumbbell securely on your lap.
Position your feet flat on the ground, about hip-width apart, and bend your knees comfortably.
Tighten your core and glute muscles, then push through your heels to raise your hips until your body forms a straight line from your shoulders to your knees.
Pause briefly at the top, squeezing the glutes to maximize activation.
Slowly lower your hips back toward the ground, maintaining control and avoiding any sudden drops.
Continue the movement for the desired number of repetitions, focusing on smooth, controlled motion and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your feet planted firmly and evenly on the ground to maintain stability and proper force distribution.
Focus on pushing through your heels, not your toes, to better engage the glutes.
Avoid over-arching your lower back; maintain a neutral spine throughout the movement.
Squeeze your glutes at the top of the lift for 1–2 seconds to maximize contraction.
Start with a lighter dumbbell to master form before progressing to heavier loads.
Move slowly and with control, especially on the lowering phase, to prevent momentum from reducing muscle activation.
Keep your chin slightly tucked to avoid straining your neck.
Engage your core throughout the exercise to stabilize your pelvis and spine.
How Not to Perform
Do not let your lower back over-arch at the top; this shifts the load away from the glutes and can strain your spine.
Avoid pushing through your toes instead of your heels, as this reduces glute engagement and puts unnecessary stress on your knees.
Do not lift your hips too quickly or use momentum, because this decreases muscle activation and increases injury risk.
Avoid placing the dumbbell directly on your abdomen without padding; it can cause discomfort or bruising.
Do not let your knees cave inward or flare outward excessively, as this can stress the joints and reduce focus on the glutes.
Avoid lifting your head or hyperextending your neck; keep your chin slightly tucked to protect your cervical spine.
Do not allow your upper back to slide off the bench; maintain stable contact to ensure proper form and safety.
Avoid holding your breath; instead, breathe steadily—exhale while lifting and inhale while lowering.
Do not neglect core engagement, as a weak core can destabilize your pelvis and reduce glute activation.
Avoid performing the exercise with an excessively heavy dumbbell before mastering technique, as it can compromise form and increase injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
