Dumbbell hip thrust: How to Do It, Muscles Worked

Step by step

Rest your upper back on a bench, dumbbell on your hips.
Plant your feet and push through your heels to lift your hips.
Tuck your chin, squeeze your glutes, then lower slowly.

What you should feel

A strong squeeze in your glutes at the top. You should not feel it in your lower back or the front of your hips.

Common mistake

Arching the lower back at the top; tuck your ribs down and stop when your body forms a straight line.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Glutes

Helps

Hamstrings Quads Inner thighs

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

DeadliftGlutes, Hamstrings, Lower back

Glute bridgeGlutes

Single-leg glute bridgeGlutes

Barbell hip thrustGlutes

Barbell glute bridgeGlutes

Sumo deadliftGlutes, Quads, Hamstrings

Questions

What muscles does the dumbbell hip thrust work?

Dumbbell hip thrust mainly works your glutes. It also helps your hamstrings, quads, and inner thighs.

Can I do the dumbbell hip thrust at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell hip thrust?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your glutes

Dumbbell hip thrust