Perform hip extension from a bench with a dumbbell resting on your hips; the movement primarily loads the gluteus maximus with support from the hamstrings and quadriceps. Drive your hips upward until your torso and thighs form a straight line.
How to do the Dumbbell Hip Thrust#
- Sit with your upper back against a bench, feet flat and hip-width apart, and a dumbbell placed across your hips (hold the ends to steady it).
- Brace your core and press through your heels to raise your hips, extending at the hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes hard at the top and pause briefly while keeping your ribs down and spine neutral.
- Lower your hips under control until your glutes approach the floor or the hip crease drops just past parallel, then repeat for the desired reps.
Muscles worked#
- Primary: Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris), Abs (Rectus Abdominis)
Common mistakes#
- Overarching the lower back at the top instead of hinging at the hips.
- Placing the feet too far forward or too close, reducing glute activation.
- Pushing through the toes rather than driving through the heels.
- Allowing the knees to collapse inward during the lift.
- Using momentum and fast reps instead of a controlled tempo.
