Glutes
Dumbbell Hip Thrust
The Dumbbell Hip Thrust is a strength exercise with dumbbells for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 50%, gluteus medius 10% and hamstrings (biceps femoris) 10%.
Also known as: db hip thrust
How to do it
- Sit on the floor with your upper back against the edge of a flat bench.
- Place a dumbbell across your hip crease and hold each end to keep it in place.
- Set your feet flat, hip-width apart, so your shins will be vertical at the top.
- Drive through your heels and raise your hips until your torso and thighs form a straight line.
- Squeeze the glutes at the top, then lower your hips under control until they nearly touch the floor.
Tips
- Keep your chin tucked and look forward, not at the ceiling.
- Use a towel under the dumbbell if it presses into the hip bones.
Common mistakes
- Sliding the upper back up and down the bench instead of pivoting on it.
- Arching the lower back at the top.
- Letting the knees cave inward as the hips rise.
Muscles worked by the Dumbbell Hip Thrust
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Dumbbell Hip Thrust alternatives
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Hip Thrust work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Dumbbell Hip Thrust good for beginners?
The Dumbbell Hip Thrust is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.
What is a good alternative to the Dumbbell Hip Thrust?
For example the Cable Hip Thrust, Hip Thrust and Kettlebell Hip Thrust. They train mostly the same muscles, some with different equipment.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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