Strength

Dumbbell Hip Thrust Hold

Dumbbell Hip Thrust Hold targets your glutes and hamstrings, promoting lower body strength, core stability, and endurance. This involves holding a dumbbell while thrusting hips upward.
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Dumbbell Hip Thrust Hold instructions
Step-by-step instructions
1
Sit on the floor with your back against a sturdy bench or box, and place a dumbbell in your lap.
2
Bend your knees and plant your feet flat on the ground, hip-width apart.
3
Grab the dumbbell with both hands and lift off the ground by pushing your hips up, keeping your upper back and shoulders on the bench.
4
At the top, squeeze your glutes tight for a brief pause.
5
Lower your hips back down to the starting position in a controlled motion and repeat for the programmed number of reps.
Sit on the floor with your back against a sturdy bench or box, and place a dumbbell in your lap.
Bend your knees and plant your feet flat on the ground, hip-width apart.
Grab the dumbbell with both hands and lift off the ground by pushing your hips up, keeping your upper back and shoulders on the bench.
At the top, squeeze your glutes tight for a brief pause.
Lower your hips back down to the starting position in a controlled motion and repeat for the programmed number of reps.
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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