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Dumbbell Hip Thrust

Heavy glute work without bending forward — the go-to hinge replacement when your back hurts.

💪 Glutes💪 Hamstrings🏋️ dumbbells🏋️ bench
Dumbbell Hip Thrust — start positionDumbbell Hip Thrust — end position
Shown with a barbell — same movement with a dumbbell on your hips
Photos: free-exercise-db (public domain)

Step by step

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Setup

Sit on the floor with your upper back against the side of a bench.

Show all steps
  1. Setup: Sit on the floor with your upper back against the side of a bench.
  2. Setup: Place a dumbbell on your hip crease (use a pad or towel).
  3. Setup: Feet flat, about hip-width.
  4. Tuck your chin and ribs slightly, brace.
  5. Drive through your heels to lift your hips until your thighs are level.
  6. Squeeze your glutes hard for 2 seconds.
  7. Lower under control.
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Watch a video demo
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Tempo coach

Pull 1sSqueeze 2sLower 2s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Stop when your glutes are fully squeezed. Going higher just bends your lower back.
  • •Replaces deadlifts and RDLs while your back is sensitive.

✗ Common mistakes

  • ✗Over-arching at the top
  • ✗Feet too far away (hamstrings take over)

Swap options

Glute BridgeBack-safe

Wakes up the glutes so they (not your lower back) do the work later.

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