Dumbbell Hip Thrust: How-to, Tips & More
The Dumbbell Hip Thrust is a beginner compound exercise for your glutes. You do it with dumbbells and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Core
Secondary
How to do the Dumbbell Hip Thrust
- Sit with your upper back against a bench and a dumbbell on your hips.
- Plant your feet so your shins are vertical at the top.
- Drive through your heels to lift your hips until your body is level.
- Squeeze your glutes, then lower slowly.
Dumbbell Hip Thrust tips
- Hold the dumbbell so it does not roll.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells, Bench
Type
Compound
Dumbbell Hip Thrust alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Dumbbell Hip Thrust work?
The Dumbbell Hip Thrust mainly works your glutes, with help from your hamstrings and core.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Hip Thrust good for beginners?
Yes. The Dumbbell Hip Thrust is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Hip Thrust?
You need dumbbells and bench.
Add Dumbbell Hip Thrust to your program
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