Dumbbell exercise

Dumbbell Hip Thrust form, muscles worked, and workout tracking

The dumbbell hip thrust is performed with the upper back on a bench and a dumbbell across the hip crease, targeting the gluteus maximus through a fuller range of hip extension than the floor bridge allows. It is used to build glute strength and size when a barbell setup is unavailable or unnecessary, offering quick setup for high-rep hypertrophy work while keeping compressive load off the spine.

Dumbbell Hip Thrust illustration

How to do Dumbbell Hip Thrust

  1. 1Sit on the floor with your upper back against a sturdy bench and rest a dumbbell horizontally across the crease of your hips, holding it with both hands.
  2. 2Plant your feet hip-width apart so your shins will be vertical at the top, and tuck your chin.
  3. 3Brace your core, exhale, and drive through your heels to lift your hips until your torso is parallel to the floor.
  4. 4Squeeze your glutes hard at lockout with ribs down; avoid finishing the rep by arching your lower back.
  5. 5Inhale as you lower your hips in a controlled arc until they near the floor, then thrust straight into the next rep.

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