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Last updated February 2, 2026
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abductorsglutesadductorscalveshamstringsquadriceps
Hip Thrust (Dumbbell)
Rest shoulders on bench. Place heavy dumbbell on hips. Thrust hips up to ceiling.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the floor with your upper back against a bench or sturdy surface.
- Roll a dumbbell over your legs until it rests on your hips.
- Step 2Position Your Feet
- Bend your knees and place your feet flat on the floor, about shoulder-width apart.
- Ensure your feet are positioned slightly in front of your body, allowing for a comfortable range of motion.
- Step 3Engage Your Core
- Before lifting, engage your core by tightening your abdominal muscles.
- Keep your shoulders back and your chest up throughout the movement.
- Step 4Lift Your Hips
- Push through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
- Step 5Lower Your Hips
- Slowly lower your hips back down towards the floor, maintaining control.
- Do not let your back arch excessively; keep your core engaged.
- Step 6Repeat
- Perform the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form and control throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully set the dumbbell aside.
- Stand up slowly, keeping your back straight and avoiding any sudden movements.