Dumbbell Hip Thrust
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Dumbbells
- Type
- Compound
How to do it
- Sit on the floor with the bench edge just below your shoulder blades and a dumbbell lying across your hips.
- Hold it in place with both hands and plant your feet flat about hip-width apart so your shins are vertical when your hips are up.
- Tuck your chin and drive through your heels to lift your hips until your torso is level with the floor.
- Squeeze your glutes hard at the top without arching your lower back, then lower under control.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- GlutesMain
- HamstringsHelping
- QuadsHelping
Also known as
DB Hip Thrust · Hip Thrust (Dumbbell)