Dumbbell Hip Thrust
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Dumbbell
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Dumbbell Hip Thrust is a compound hip hinge movement that primarily targets your glutes. Use as an introduction to hip thrusts or when barbells aren't available.
Everything You Need to Know About the Dumbbell Hip Thrust
The Dumbbell Hip Thrust is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as an introduction to hip thrusts or when barbells aren't available. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners or those without barbell access. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Dumbbell Hip Thrust work?
Primary
Secondary
Stabilizers
Step-by-step: Dumbbell Hip Thrust
- 1
Sit with your upper back against a bench.
- 2
Place a dumbbell on your hips.
- 3
Plant your feet flat on the floor.
- 4
Drive through your heels to thrust your hips up.
- 5
Squeeze your glutes at the top.
- 6
Lower with control and repeat.
What are the best tips for the Dumbbell Hip Thrust?
Start with a lighter dumbbell to learn the movement.
Keep the dumbbell secure on your hips.
Don't overarch at the top.
Mistakes to watch for on the Dumbbell Hip Thrust
Dumbbell sliding during movement.
Hip hinge movements like the Dumbbell Hip Thrust demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Not achieving full hip extension.
Losing hip position during the Dumbbell Hip Thrust shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Driving through toes instead of heels.
Your foot position during the Dumbbell Hip Thrust determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Who should do the Dumbbell Hip Thrust?
Beginners or those without barbell access.
How to Program the Dumbbell Hip Thrust
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60-90s.
What are good alternatives to the Dumbbell Hip Thrust?
Other Variations
- Double Dumbbell Hip Thrust
- Pause Dumbbell Hip Thrust
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Dumbbell Hip Thrust — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure the dumbbell is stable.
- Use a pad if needed for comfort.