Dumbbell Hip Thrust

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Quadriceps Femoris

How to do it

1. Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Hold a dumbbell with each hand across your hips.
2. Press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
3. Hold the top position for a moment, ensuring your glutes are fully contracted.
4. Lower your hips back down to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Press through your heels to maximize glute activation.
• Avoid arching your lower back; maintain a neutral spine.
• Focus on squeezing your glutes at the top of the movement.