How to do a Dumbbell Hip Thrust

Authored by Fitbod

About Dumbbell Hip Thrust

Sets Logged
699,220
Popularity Rank
108th
Difficulty
Beginner
Glutes Strength
97 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

  1. Lay face up on the ground, and position your feet flat on the ground such that your heels are roughly 6 inches away from your glutes.
  2. Grasp the heads of the dumbbells with both hands, and position it over your hips.
  3. Contract your glutes and hamstrings to drive your heels into the ground in order to raise your hips.
  4. Hold this position for a moment once your hips are inline with your shoulders and knees.
  5. Slowly allow your hips to return to the starting position while maintaining tension in your glutes and hamstrings.
  6. Maintain good posture by keeping your feet and shoulders in contact with the floor.
  7. You should feel this exercise in your glutes and hamstrings.

Common Mistakes

  • Over Extending

    Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps