Dumbbell Hip Thrusts | Gymacetamol

Muscles Worked

Primary

Glutes

Quick Cues

1

Dumbbell on your hips

2

Drive through your heels

3

Squeeze glutes at the top

4

Lower with control

Equipment Needed

DumbbellFlat Bench

Sit on the floor with your upper back against a bench and a dumbbell on your hips.
Plant your feet flat on the floor, knees bent.
Drive through your heels and thrust your hips up until your body is in a straight line.
Squeeze your glutes at the top.
Lower back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Arching the lower back at the top

Not driving through the heels

Not pausing at the top

Pro Tips

Drive through your heels and squeeze glutes at the top

Use a padded dumbbell positioned in your hip crease

Keep your chin tucked and gaze forward throughout the movement

Your Progress

Variations

Barbell Hip Thrust

Single-Leg Hip Thrust

Glute Bridge