Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Dumbbell Hip Thrust, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Gluteus maximus |
| Also | Hamstrings |
Setup
Upper back on a bench; a pad or towel under the dumbbell.
How to do it well
- Dumbbell across the hips, shoulders on a bench
- Drive the hips up until the shins are vertical
- Chin tucked, squeeze at the top
Common mistakes
- Hyperextending the lower back
- Pushing through the toes
Free programs with Dumbbell Hip Thrust
- Dumbbells Only: Twice a Week
- Dumbbells Only Express (3 day, 30 min)
- Dumbbells Only: Glutes and Legs (3 day)
- Dumbbells and a Pull-up Bar (3 day)
Similar exercises
- Curtsy Lunge
- 45-Degree Back Extension
- Band Glute Bridge
- Band Hip Thrust
- Barbell Hip Thrust
- Cable Glute Kickback
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.