Exercise · Legs and glutes

Dumbbell hip thrust on a bench

The dumbbell hip thrust is a strength exercise that targets your glutes, with extra work for your hamstrings. You use a bench and place a dumbbell on your hips. It’s a solid option if you want to train your glutes without loading as heavy as with a barbell.

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The essentials

Upper back on the bench, dumbbell on your hips.
Squeeze your glutes at the top.

Muscles worked

Front

Back

Primary: Glutes
Secondary: Hamstrings

How to do it

Sit on the floor with your upper back against the edge of the bench, knees bent and feet flat in front of you, about hip-width apart.
Place the dumbbell horizontally across your hips and hold it with both hands to keep it stable.
Take a deep breath, look forward or slightly down, and brace your core.
Push through your heels to lift your hips until your torso and thighs are roughly in line.
At the top, pause briefly and squeeze your glutes hard without arching your lower back.
Lower your hips back down under control in 2 to 3 seconds, then repeat for the planned reps.

Common mistakes

My lower back arches at the top
Instead : Stop the lift when your torso and thighs line up. Think about gently bringing your ribs down and tightening your abs while you squeeze your glutes, instead of pushing with your lower back.
I only feel my quads, not my glutes
Instead : Bring your feet a bit closer or a bit farther until you feel your glutes more. Keep the pressure in your heels and actively squeeze your glutes at the top of every rep.
The dumbbell rolls and hurts on my hips
Instead : Set the dumbbell right in the centre of your hips, hold it firmly with both hands, and keep it tight to your body. Use a lighter weight while you learn the path of the movement.
I rush up and drop down without control
Instead : Think “push up fast, lower down slow.” Drive up with power, but control the way down for 2 to 3 seconds so you feel your glutes more and keep solid form.

Coach tips

Keep a steady breathing pattern: inhale at the bottom before you push, exhale as you lift your hips and squeeze your glutes.
If the bench is too high, slide your body a bit forward so the edge sits under your shoulder blades, not in your neck.
Start with a lighter dumbbell to find your best foot and back position before you increase the weight.
Keep your knees lined up with your feet and avoid letting them cave in as you push.

Variations

Bodyweight hip thrust, no dumbbell, to learn the movement first.
Hip thrust with a 2 to 3 second pause at the top of each rep to focus more on your glutes.
Partial range hip thrust focusing on the top half of the movement to stay where you feel your glutes the most.

Sets and reps

For strength and muscle, people often do 3 to 4 sets of 8 to 15 reps, with 60 to 90 seconds of rest. Some also use it at the end of a workout with lighter weight and slightly higher reps.

Equipment

Alternatives for the same muscles

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Common questions

Where should my upper back be on the bench?

Set the edge of the bench under your shoulder blades, not in the middle of your back and not in your neck. At the top, your torso should be roughly parallel to the floor without your head hanging back.

My knees travel forward a lot, is that okay?

If you feel your glutes working and your lower back stays neutral, that’s fine. If not, play with foot distance (a bit closer or farther) until you feel the work mainly in your glutes.

How should I hold the dumbbell for more stability?

Hold the dumbbell with both hands, one on each side, and keep it snug against your hips. The tighter you hold it to your body, the less it will roll and bother you.

What’s the difference compared to the barbell hip thrust?

With a dumbbell you often move more freely and it’s easier to set up, especially if you train alone. With a barbell you can usually load heavier, but getting into position is a bit more involved.