How to do the Dumbbell Hip Thrust
Rest your upper back on the edge of a bench and hold a dumbbell on your hips.
Place your feet flat on the floor hip-width apart with your knees bent.
Drive through your heels and lift your hips until your torso is parallel to the floor.
Squeeze your glutes at the top, then lower under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Hip Thrust doesn’t suit your gym or your joints.
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