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Glutes · Beginner

Dumbbell Hip Thrust

Bench-supported hip thrust with one dumbbell secured across the pelvis to load glute-dominant hip extension.

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Dumbbell Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit with the upper back against a bench and one dumbbell across the hips.
  2. 02Hold the dumbbell steady with both hands and plant the feet flat.
  3. 03Drive through the heels to lift the hips until the glutes are fully squeezed.
  4. 04Keep the ribs down and avoid pushing the dumbbell with the hands.
  5. 05Lower the hips under control before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionHip ThrustRelated variationSingle-Leg Hip ThrustRelated variationSmith Machine Hip RaiseRelated variationBarbell Hip ThrustRelated variationBodyweight Deficit Hip ThrustRelated variationGlute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteAxle Bar Hip ThrustComparable substituteSumo DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)

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