Dumbbell Hip Thrust
- Reps
- 8–12
- Kit
- Dumbbell
How to do it
- 1
Sit on the floor with your upper back against a bench, just below your shoulder blades.
- 2
Put one heavy dumbbell across your hip bones and hold it with both hands.
- 3
Feet flat on the floor, hip-width apart.
- 4
Tuck your chin slightly and tighten your core.
- 5
Breathe out as you push your hips up until your body is in a straight line from knees to shoulders. Squeeze your glutes hard for 1 second.
- 6
Breathe in as you lower your hips slowly.
Where you should feel it: Your glutes squeezing hard at the top.
What your coach says mid-set
- “Squeeze your glutes at the top”
- “Ribs down, chin tucked”
- “Push through your heels”
Common mistakes
Arching your back at the top
Stop when your hips are level. Do not push higher by arching your back.
Pushing through your toes
Drive through your heels and keep your shins upright.
Felt it somewhere else?
Where did you feel it?
You are going too high. Stop where your hips are level with your body, and tuck your chin.
Other versions
- Barbell Hip Thrust
- Weighted Vest Hip Thrust
- Bench Hip Thrust
- Single-Leg Bench Hip Thrust
- Pause Barbell Hip Thrust
- Single-Leg Kettlebell Hip Thrust
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