Dumbbell Hip Thrust

Dumbbell Hip Thrust trains the glutes through hip extension while the shoulders remain supported and the trunk stays braced.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Hip adductors, Abdominals

Equipment

Dumbbells

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How to perform Dumbbell Hip Thrust

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Sit with the upper back against a stable bench and place a padded dumbbell horizontally across the hip crease, holding both ends securely.
Plant the feet about hip width and keep the dumbbell centred as the hips begin near the floor.
Brace the abdomen, tuck the pelvis slightly, and drive through the whole feet to raise the hips.
Finish with the torso level and glutes contracted without arching the lower back or letting the dumbbell shift.
Lower the hips and dumbbell together under control while the knees remain aligned with the toes.

Common Dumbbell Hip Thrust mistakes

Arching the lower back

Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.

Knees collapsing inward

Keep the knees aligned with the toes throughout the lift and return.

Pushing through the toes

Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.

Overextending at the top

Stop when the torso and thighs align instead of driving the hips past a stacked finish.

When to modify or choose another exercise

Arching the lower back: Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.
Pushing through the toes: Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Bodyweight Bench Hip Thrust: Remove the dumbbell while learning the bench pivot and stacked finish.

How to use Dumbbell Hip Thrust in a training program

Where it fits in a session

Place Dumbbell Hip Thrust after the main squat or hinge when it adds glute volume, or early in the strength block when hip-extension strength is the primary goal.

How often to use it

Use one to three times per week while counting hip thrusts, bridges, hinges, and squats toward total glute work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Dumbbell Hip Thrust after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when both exercises can keep a controlled pelvic position.

Scale the movement