Glutes exercise
Dumbbell Hip Thrust
Hip extension for glutes, with a brief pause at the top. Dumbbells let you adjust the movement of each arm.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentDumbbells
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Glutes
- Hamstrings
- Dumbbells
How to do the Dumbbell Hip Thrust
4 steps, in the order you do them.
- Rest your upper back on a bench, bend your knees and plant your feet firmly on the floor.
- Extend your hips, squeezing your glutes, without arching your lower back.
- Slowly return to the starting position and repeat.
- Repeat at a controlled pace, without using momentum.
Muscles worked
Common Dumbbell Hip Thrust mistakes
What goes wrong most often when you do the Dumbbell Hip Thrust, and how to fix it.
The dumbbell slides to one side as you lift.
Rest the dumbbell horizontally across your hips and hold it with both hands by the ends.
The feet sit too far forward and you feel it more in the hamstrings than the glutes.
Bring your feet in until your shins are vertical at the top.
You lower only a few inches and miss the bottom of the range.
Lower until your hips almost touch the floor, then drive back up from there.
Alternatives to the Dumbbell Hip Thrust
They work the glutes with other equipment, including options for training at home.
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More glutes exercises
Glute Back ExtensionGlutes · Bench
Barbell Glute BridgeGlutes · Barbell
Glute Bridge with Mini BandGlutes · Resistance band
Single Leg Glute BridgeGlutes · Bodyweight
Frequently asked questions
What muscles does the Dumbbell Hip Thrust work?
The Dumbbell Hip Thrust works mainly the glutes. It also works the hamstrings.