StrengthReps
Dumbbell Hip Thrust
Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor.
Exercise details
- Tracking
- Reps and weight
Execution
How to do it
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.
Press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
Hold the top position for a moment, ensuring your glutes are fully contracted.
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.
No bench? Use a sturdy chair set against a wall so it cannot slide.
Workout tracker
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
Similar exercises
Movements that use a similar pattern or train the same muscles.
