Strength

Dumbbell Hip Thrust

The Dumbbell Hip Thrust targets glutes and hamstrings, enhancing your strength and stability. This lower body exercise uses hip strength to lift weights, building posterior chain for overall fitness.
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Dumbbell Hip Thrust instructions
Step-by-step instructions
1
Sit on the ground with a dumbbell resting in your lap, lean your back against a bench.
2
Bend your knees, and put your feet flat on the floor.
3
Press down through your heels to lift your hips off the ground, while keeping your shoulders and back against the bench.
4
Hold the position for a moment and then slowly lower your hips back down.
5
Avoid excessively arching your back and be sure that the motion is coming from your hips rather than your lower back.
Sit on the ground with a dumbbell resting in your lap, lean your back against a bench.
Bend your knees, and put your feet flat on the floor.
Press down through your heels to lift your hips off the ground, while keeping your shoulders and back against the bench.
Hold the position for a moment and then slowly lower your hips back down.
Avoid excessively arching your back and be sure that the motion is coming from your hips rather than your lower back.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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