# Dumbbell Hip Thrust

A loaded hip thrust targeting the glutes with secondary hamstring involvement. Useful for lifters building hip extension strength and glute size.

- Beginner · Compound
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-hip-thrust/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-hip-thrust/

## Muscles worked

- Glutes: 10/10
- Hamstrings: 6/10

## How to do the Dumbbell Hip Thrust

1. Sit on the floor with your upper back against a bench, a dumbbell across your hips.
2. Bend your knees and place your feet flat, shins close to vertical.
3. Push through your heels to lift your hips until your body is straight.
4. Squeeze your glutes at the top, then slowly lower back down.
5. Repeat, keeping the dumbbell centered and your hips rising evenly.

### Full technique — 7 steps

1. Sit on the floor with your upper back against a flat bench and a dumbbell across your hips.
2. Bend your knees and plant your feet flat about hip width apart, close enough to keep shins near vertical.
3. Hold the dumbbell steady at your hips and lower your chin slightly toward your chest to keep ribs down.
4. Drive through your heels to raise your hips until your torso and thighs form a straight line.
5. Finish at full hip extension by squeezing your glutes without arching your lower back.
6. Lower your hips back toward the floor until the glutes are stretched and the dumbbell stays centered.
7. Reset your foot pressure and thrust into the next rep from the bottom position.

## Common mistakes

- Overarching the lower back at the top
- Feet placed too far forward
- Pushing through the toes
- Letting knees cave inward
- Stopping short of full hip extension

## Form cues

- Keep shins nearly vertical
- Chin slightly toward chest
- Drive through heels
- Finish with glutes
- Keep dumbbell centered

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Glute Bridge (Band Across Hips)](https://seto.fit/exercises/band-hip-thrust/), [Resistance Band Pull Through](https://seto.fit/exercises/resistance-band-pull-through/)
- **Barbell**: [Barbell Glute Bridge](https://seto.fit/exercises/glute-bridge-barbell/), [Feet Elevated Staggered Stance Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-barbell-glute-bridge/)
- **Suspension trainer**: [Suspension Trainer Reverse Plank Hip Raise](https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/)
- **Cable machine**: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/) — 25% of bodyweight
- Easier: [Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/feet-elevated-dumbbell-glute-bridge/) — Beginner
- **This exercise: Dumbbell Hip Thrust — Beginner**
- Harder: [Dumbbell Glute Bridge](https://seto.fit/exercises/dumbbell-glute-bridge/) — Beginner
- Harder: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Hip Thrust work?

Primary: Glutes 10/10. Also works: Hamstrings 6/10.

### When should I do the Dumbbell Hip Thrust in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Dumbbell Hip Thrust?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Hip Thrust?

Resistance bands: Resistance Band Glute Bridge (Band Across Hips), Resistance Band Pull Through. Barbell: Barbell Glute Bridge, Feet Elevated Staggered Stance Barbell Glute Bridge. Suspension trainer: Suspension Trainer Reverse Plank Hip Raise. Cable machine: Cable Pull Through.

### What is an easier version of the Dumbbell Hip Thrust?

Feet Elevated Dumbbell Glute Bridge (Beginner), Feet Elevated Glute Bridge (25% of bodyweight).

### What is a harder version of the Dumbbell Hip Thrust?

Dumbbell Glute Bridge (Beginner), Dumbbell Figure Four Glute Bridge (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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