Exercise guide · Legs & Glutes

Dumbbell Hip Thrust

The Hip Thrust (Dumbbell) is a glute-focused hip-extension exercise with the upper back supported on a bench and one dumbbell across the hips. The free dumbbell setup distinguishes it from barbell and fixed-path machine versions.

Targets: Glutes
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Hip Thrust

Sit on the floor with your upper back against a stable bench, knees bent, and a padded dumbbell positioned horizontally across the hip crease.
Hold both ends of the dumbbell securely, plant the feet about hip-width apart, and tuck the chin slightly.
Brace your trunk and drive through the whole feet to raise the hips until the torso and thighs form a straight line.
Pause with the glutes contracted and ribs controlled, avoiding a backward arch through the lower back.
Lower the hips under control while keeping the dumbbell stable, then repeat without bouncing from the floor.

Form cues

Secure one dumbbell across the hips
Drive through the whole foot
Finish with the glutes
Keep ribs and pelvis stacked

Common mistakes

Using a barbell or machine setup instead of a single dumbbell
Allowing the dumbbell to roll toward the abdomen
Overextending the lower back at the top
Placing the feet too far away and losing glute tension

Muscles worked

Primary

Glutes

Secondary

Hamstrings

Safety: Use a stable bench, pad the hip crease, and choose a dumbbell you can position and remove without losing control. Stop for sharp hip, back, or knee pain.

Alternatives

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