Strength

Dumbbell Hip Thrust

The Dumbbell Hip Thrust targets glutes and hamstrings, enhancing your strength and stability. This lower body exercise uses hip strength to lift weights, building posterior chain for overall fitness.

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Dumbbell Hip Thrust instructions

Step-by-step instructions

Sit on the ground with a dumbbell resting in your lap, lean your back against a bench.

Bend your knees, and put your feet flat on the floor.

Press down through your heels to lift your hips off the ground, while keeping your shoulders and back against the bench.

Hold the position for a moment and then slowly lower your hips back down.

Avoid excessively arching your back and be sure that the motion is coming from your hips rather than your lower back.

Sit on the ground with a dumbbell resting in your lap, lean your back against a bench.

Bend your knees, and put your feet flat on the floor.

Press down through your heels to lift your hips off the ground, while keeping your shoulders and back against the bench.

Hold the position for a moment and then slowly lower your hips back down.

Avoid excessively arching your back and be sure that the motion is coming from your hips rather than your lower back.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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