How to do the Dumbbell Hip Thrust
- 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 tuck your chin slightly to keep ribs down.
- Drive through your midfoot and heel 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 lockout
- 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
- Tuck chin slightly
- Drive through midfoot
- Lock out with glutes
- Keep dumbbell centered
