Exercise library
Dumbbell Hip Thrust
Glutes · Hinge
Generic hinge demo. Follow the steps below for this exact exercise.
HingeCompound
A bench-supported bridge with a dumbbell across the hips, the most direct way to load the glutes.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
GlutesHamstringsCore
Equipment
BenchDumbbell
How to do it
- Sit on the floor with your upper back against a bench and a dumbbell resting across your hips.
- Bend your knees with your feet flat about shoulder width and tuck your ribs down.
- Drive through your heels to lift your hips until your torso is parallel to the floor.
- Squeeze your glutes hard at the top, then lower under control.
Coaching cues
- Finish with your ribs down and hips level, not with a big lower back arch.
- Pad the dumbbell with a folded towel if it digs into your hips.