---
title: "Dumbbell Hip Thrust"
description: "Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor."
locale: en
slug: dumbbell-hip-thrust
url: "https://hi.fitness/exercises/dumbbell-hip-thrust"
primaryMuscle: "Glutes"
secondaryMuscles: ["Hamstrings","Quads"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ef39ed36-dumbbell-hip-thrust.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Hip Thrust

Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor.

## 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.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

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