Dumbbell Hip Thrust

How to do the Dumbbell Hip Thrust

1. Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Hold a dumbbell with each hand across your hips.
2. Press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
3. Hold the top position for a moment, ensuring your glutes are fully contracted.
4. Lower your hips back down to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Press through your heels to maximize glute activation.
• Avoid arching your lower back; maintain a neutral spine.
• Focus on squeezing your glutes at the top of the movement.

Similar exercises

Dumbbell Standing Calf Raise

Dumbbells

Dumbbell Bulgarian Split Squat

Dumbbells

Dumbbell Front Squat

Dumbbells

Dumbbell Lunge Alternating On The Spot

Dumbbells

Dumbbell Seated Calf Raise

Dumbbells

Dumbbell Bar Grip Sumo Squat

Dumbbells