The Dumbbell Hip Thrust is a highly effective compound exercise for building strong glutes and hamstrings, performed by thrusting the hips upwards with a dumbbell across the pelvis.
What this exercise works
Muscles
gluteus maximus · hamstrings · quadriceps
Goals
hypertrophy · strength
Equipment
Dumbbells
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips.
Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension.
Slowly lower your hips back down to the starting position with control, maintaining tension.
Repeat for the desired number of repetitions.
Technique cues and common mistakes
Keep your chin tucked towards your chest to maintain a neutral spine throughout the movement.
Focus on driving through your heels to maximize glute activation.
Control the eccentric (lowering) phase to enhance muscle growth.
Use a pad or towel under the dumbbell for comfort.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
