How to Do the Dumbbell Hip Thrust
The dumbbell hip thrust loads your glutes with a dumbbell on your hips and your back against a bench. It is the most accessible way to learn the hip thrust, with no barbell setup required.
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Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
How to do the Dumbbell Hip Thrust
- 1
Sit on the floor with your upper back against the side of a bench.
- 2
Place a dumbbell across your hips and hold it in place.
- 3
Plant your feet flat, hip width apart, knees bent.
- 4
Drive through your heels to lift your hips until your torso is level.
- 5
Squeeze your glutes hard at the top.
- 6
Lower your hips slowly until they almost touch the floor.
- 7
Keep your chin tucked and your ribs down.
Form cues to remember
- Drive through your heels
- Chin tucked, ribs down
- Squeeze glutes at the top
- Shins vertical at the top
Dumbbell Hip Thrust video tutorial
Common mistakes
Overarching the lower back
Tuck your ribs and finish with your hips, not your back.
Feet too far forward or back
Set your feet so your shins are vertical at the top.
Not reaching full hip extension
Squeeze until your torso is level.
Letting the bench slide
Brace it against a wall or heavy rack.
Sets and reps
| Muscle growth | 3–4 sets of 8–15 reps, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–10 reps, 2 min rest |
Brace the bench so it can't slide, and pad the dumbbell on your hips if it digs in. Stop if you feel it in your lower back instead of your glutes.
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Dumbbell Hip Thrust FAQ
Dumbbell or barbell hip thrust?
The barbell allows heavier loads and easier progression, but the dumbbell version needs much less setup and is fine for beginners and home use.
Why do I feel hip thrusts in my lower back?
Usually from overarching at the top. Tuck your chin and ribs and think about squeezing your glutes.
Can I do hip thrusts at home?
Yes. A couch or sturdy bench and a dumbbell or backpack works well.
