How to do the Dumbbell Hip Thrust
Primary: Glutes · also works Hamstrings, Core. Also called: DB hip thrust.
Step by step
- 1
Sit with your upper back against a bench and place a dumbbell across your hips, holding it with both hands.
- 2
Plant your feet flat hip-width apart with shins close to vertical.
- 3
Tuck your chin, brace your core, and drive through your heels to lift the hips.
- 4
Raise until your torso and thighs form a straight line and squeeze your glutes.
- 5
Lower slowly and repeat.
Coaching cues
- Hold the dumbbell steady on the hip crease
- Squeeze hard at the top
- Ribs down
Common mistakes
- Arching the lower back
- Feet too far forward
- Letting the dumbbell roll
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Hip Thrust alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Hip Thrust work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Core
How many sets and reps of Dumbbell Hip Thrust should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Hip Thrust?
Same movement pattern, different equipment: Hip Thrust, Barbell Hip Thrust, Glute Bridge, Banded Glute Bridge, Side-Lying Dumbbell Hip Abduction, Banded Lateral Walk.
Is the Dumbbell Hip Thrust good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.