Strength

Dumbbell Hip Thrust

by Jace

One of the most direct ways to load the glutes, with the bench taking the upper body out of the equation.

How to do it

  1. Sit on the floor with the upper back against the long edge of a bench that will not slide, feet flat and about hip-width.
  2. Rest a dumbbell across the hips — a towel or pad under it makes it comfortable — and hold it with both hands the whole set.
  3. Drive through the heels until hips, knees and shoulders form a straight line, then squeeze for a beat.
  4. Lower slowly and keep the chin tucked so the neck stays neutral.
Barbell DeadliftHamstrings · Intermediate · 3 × 5Dumbbell Romanian DeadliftHamstrings · Intermediate · 3 × 10Single-Leg Romanian DeadliftHamstrings · Intermediate · 3 × 8Standing Hip HingeHamstrings · Beginner · 1 × 10Barbell Hip ThrustGlutes · Intermediate · 3 × 10Glute BridgeGlutes · Beginner · 3 × 12

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Dumbbell Hip Thrust — how to do it, muscles worked · Sport AI