Fitwill stands in solidarity with Ukraine

Dumbbell Hip Thrust

Dumbbell Hip Thrust

The Dumbbell Hip Thrust is a highly effective lower body exercise that primarily targets the glutes, hamstrings, and quadriceps. It is an excellent choice for those looking to strengthen and tone their lower body muscles while also improving core stability. To perform the Dumbbell Hip Thrust, you'll need a sturdy bench or step and a pair of dumbbells. Start by sitting on the edge of the bench with your feet flat on the floor and your knees bent at a 90-degree angle. Pick up the dumbbells and place them on your upper thighs, gripping them firmly. Engage your core and push through your heels to raise your hips off the bench, lifting your torso until your hips are fully extended. At the top of the movement, your body should form a straight line from your knees to your shoulders. Hold for a moment and squeeze your glutes before slowly lowering your hips back down to the starting position. One key tip for maximizing the benefits of the Dumbbell Hip Thrust is to focus on the mind-muscle connection. Consciously squeeze your glutes throughout the movement to ensure that you are effectively targeting the right muscles. It's also important to maintain proper form and avoid overarching your lower back. Keep your core engaged and your torso stable throughout the exercise. Incorporating the Dumbbell Hip Thrust into your lower body workout routine can help you achieve greater strength, power, and stability in your hips and glutes. Remember to start with a weight that challenges you but allows you to maintain proper form. As you progress, you can gradually increase the weight to continue challenging your muscles and promoting growth.


  • Start by sitting on the ground with your upper back against a bench or step, and place a dumbbell on your lap.
  • Make sure your feet are flat on the ground, hip-width apart, and your knees are bent.
  • Hold the dumbbell securely and begin the exercise by driving through your feet and extending your hips upward. Squeeze your glutes at the top of the movement.
  • Pause momentarily at the top, then lower your hips back down to the starting position in a controlled manner.
  • Repeat the exercise for the recommended number of repetitions, focusing on maintaining proper form and control throughout the movement.

Tips & Tricks

  • Use a challenging weight that allows you to perform the exercise with proper form.
  • Engage your glutes and core muscles throughout the movement.
  • Keep your feet flat on the ground and your knees in line with your toes.
  • Squeeze your glutes at the top of the movement for maximum contraction.
  • Maintain a controlled tempo on the way up and down to ensure proper muscle activation.
  • Avoid overarching your lower back by keeping your core tight.
  • Gradually increase the weight as you get stronger to continue progressing.
  • Add variety by incorporating different foot positions (wide, narrow, staggered, etc.).
  • Perform the exercise on a stable bench or elevated surface for added challenge and range of motion.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts