Dumbbell Hip Thrust

 

Exercise Information

  • Alternative Names: Hip thrust with dumbbells
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Glutes, hamstrings, quads, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations: None
  • Alternative: None

The dumbbell hip thrust is not just used as an effective glute-developing and hamstring-strengthening exercise but also an assistance workout performed at the end of your lower-body routine. Since the dumbbell limits the amount of weight you can use, it allows you to do more reps while maintaining a slower tempo.

Dumbbell Hip Thrust Exercise Information

  • Alternative Names: Hip thrust with dumbbells
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Glutes, hamstrings, quads, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations: None
  • Alternative: None

How to do a Dumbbell Hip Thrust

Place a dumbbell (weighing about 40-50 lbs) on your hips so that it feels tight at the bottom of the movement. Keeping your knees flexed, bring your hips up by squeezing your glutes and driving through your feet. Hold this position at the top of the movement for a few seconds before lowering your hips.

Tips

  • Hold the dumbbell in position by placing it on your hip crease.
  • Position your legs hip-width apart, keeping your feet flat on the floor and toes pointing out slightly to give your back more stability.
  • Instead of pressing through your toes, push through your heels while raising your hips toward the ceiling.

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.