Demo & instructions
Dumbbell Hip Thrust
Also known as: Bench Hip Thrust with Dumbbell, Weighted Hip Thrust
Instructions
With your upper back on a bench and a dumbbell across your hips, you drive your hips up to a flat tabletop. A quick-to-set-up way to load the glutes through a long range.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–25 reps
Setup
- 1Sit on the floor with the edge of a stable bench just below your shoulder blades.
- 2Lay a dumbbell across the crease of your hips and hold it steady with both hands.
- 3Plant your feet flat, about hip-width apart, with knees bent.
Execution
- 1Tuck your chin slightly and press through your heels to lift your hips.
- 2Rise until your torso and thighs form a level line with shins close to vertical.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
