Dumbbell Hip Thrust
Expert Advice
Drive through your heels and squeeze your glutes at the top of the movement for maximum muscle engagement.
How-to-do Steps
- Sit on the ground with a dumbbell placed on your lap and your back against a bench.
- Roll the dumbbell over your hips and position your feet flat on the floor, hip-width apart.
- Drive through your heels to lift your hips towards the ceiling, creating a straight line from your knees to shoulders.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Hip Thrust primarily targets the Glutes, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Secondary
Hamstrings20%
Quads20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Hip Thrust work?
Dumbbell Hip Thrust primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Hip Thrust?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Hip Thrust suitable for beginners?
Dumbbell Hip Thrust is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
