Hinge · Regular
Dumbbell Hip Thrust
A hip thrust with a dumbbell resting on your hips, which adds load to build stronger glutes.
Demo by Maya, an AI coach. Its start and end, as stills.
- Works
- glutes; also hamstrings, quads, abs
- Kit
- Dumbbell, Bench
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Set up for a hip thrust with your upper back on a bench. Hold one dumbbell across your hip bones with both hands, a folded towel underneath if it presses.
While you move
- Hold the weight steady on your hips
- Chin tucked, ribs down
- Drive up through your heels
- Squeeze hard at the top
Avoid
- Over arching your lower back at the top
- Letting the dumbbell roll toward your ribs
- Rushing the lowering