Dumbbell Hip Thrust

Dumbbell Hip Thrust gif

Coach's Tips


How to Dumbbell Hip Thrust

Starting Position

1. Sit on the floor with a flat bench behind you. Place your shoulder blades on the edge of the bench and your feet flat on the floor.

2. Place a dumbbell on your lap and hold it with both hands.

Proper Form

1. Engage your core and press your feet into the floor while pushing your hips upwards.

2. As you rise, thrust your hips forward and squeeze your glutes at the top of the movement.

3. Lower your hips to the starting position and repeat.

Breathing Technique

1. Inhale as you lower your hips and exhale as you press your hips up and thrust forward.


1. Make sure your shoulder blades remain on the bench for the entire movement.

2. Keep your spine neutral throughout the exercise.

3. Move slowly and with control. Avoid using momentum to lift the weight.

Curious about a Leg workout plan that includes the Dumbbell Hip Thrust

Dumbbell Hip Thrust Alternatives

Dumbbell Hip Thrust vs

Get Personalized Plans
& Detailed Guidance

Banner Image