How to do a Dumbbell Hip Thrust

DUMBBELL HIP THRUST

What muscles do Dumbbell Hip Thrusts target?

The hip thrust is a major exercise when it comes to building your glutes. It’s a great exercise for those who train at home with minimal equipment. If you have adjustable dumbbells, you’ll be able to increase the weights as you progress.

The dumbbell hip thrust is also a good way to get used to the movement pattern before moving on to barbell hip thrusts.

How to do a Dumbbell Hip Thrust?

First, you need a bench or a box that has the right height: it should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.

Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench.

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes).

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Want more exercises? Here are plenty of lower body exercise tutorials!

Video Demo

If you’re thinking of getting some equipment for home workouts, I’d recommend a pair of adjustable dumbbells which are cost-effective, save space and great for a wide variety of exercises.

Pro tips

If you feel it more in your hamstrings (back of your legs) than your glutes you might need to bring your feet closer to your butt and to start by activating your glutes (do some bodyweight hip thrusts with a resistance band above your knees).
The more you control the movement the better you target your glutes.

How to tell if you’re doing it right?

It’s getting your glutes firing! You manage to bring your hips as high as you can without arching your back.