Dumbbell Hip Thrust

The Dumbbell Hip Thrust is a highly effective compound exercise for building strong glutes and hamstrings, performed by thrusting the hips upwards with a dumbbell across the pelvis.

How to do it

1. Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips.
2. Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension.
4. Slowly lower your hips back down to the starting position with control, maintaining tension.
5. Repeat for the desired number of repetitions.

Tips

• Keep your chin tucked towards your chest to maintain a neutral spine throughout the movement.
• Focus on driving through your heels to maximize glute activation.
• Control the eccentric (lowering) phase to enhance muscle growth.
• Use a pad or towel under the dumbbell for comfort.

Muscles

Primary: Glutes (max)

Secondary: Hamstrings, Quadriceps