Hinge · Coached in Recomp

Dumbbell hip thrust

The dumbbell hip thrust is a beginner hinge exercise for your glutes and hamstrings, using dumbbells and flat bench.

Main muscles
Glutes, Hamstrings
Also works
Calves
Equipment
Dumbbells, Flat bench
Level
Beginner
Dumbbell hip thrust, starting position
Start
Dumbbell hip thrust, end position
Finish

Setup

Sit with your upper back against a bench, a dumbbell held on your hips with both hands.

How to do it

  1. Drive through your heels and lift your hips.
  2. Squeeze your glutes at the top with your ribs down.
  3. Lower under control.

Coaching cues

  • Chin tucked.
  • Shins vertical at the top.

Common mistakes

  • Arching the lower back.
  • Letting the dumbbell roll.

Make it easier or harder

EasierGlute bridge HarderBarbell hip thrust

Alternatives to the dumbbell hip thrust

Dumbbell Romanian deadlift Dumbbells Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench Goblet squat Dumbbells Barbell hip thrust Barbell, Flat bench