Dumbbell Hip Thrust

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

Also known as: DB hip thrust, dumbbell hip thrusts, dumbbell hip thrust on bench, DB glute bridge, dumbbell glute bridge

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.