Dumbbell Hip Thrust — how to, muscles worked, alternatives

How to do the Dumbbell Hip Thrust

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

Full technique — 7 steps

Sit on the floor with your upper back against a flat bench and a dumbbell across your hips.
Bend your knees and plant your feet flat about hip width apart, close enough to keep shins near vertical.
Hold the dumbbell steady at your hips and lower your chin slightly toward your chest to keep ribs down.
Drive through your heels to raise your hips until your torso and thighs form a straight line.
Finish at full hip extension by squeezing your glutes without arching your lower back.
Lower your hips back toward the floor until the glutes are stretched and the dumbbell stays centered.
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

Substitutes by equipment

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

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 25% of bodyweight
Easier Feet Elevated Dumbbell Glute Bridge Beginner
This exercise Dumbbell Hip Thrust Beginner
Harder Dumbbell Glute Bridge Beginner
Harder Dumbbell Figure Four Glute Bridge Intermediate

Too hard for now? Start with the Feet Elevated Dumbbell Glute Bridge.

In ready-made workouts

Beginner full-body workout C45 min · Gym
Dumbbell leg workout40 min · Home, dumbbells

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.