What It Works
The dumbbell hip thrust trains the glutes as the main mover, with help from the hamstrings. It is one of the best ways to build strong hips without loading the spine the way a squat or deadlift does.
In everyday life strong hips help you stand up from a low chair, climb stairs, and keep your back happier when you pick things up.
How to Perform
Sit on the floor with your upper back against a sturdy bench. Roll or place a dumbbell across the hips. Plant your feet so that at the top your shins are roughly vertical.
Drive through the heels and lift the hips until the torso and thighs form a straight line. Squeeze the glutes at the top. Lower under control without crashing to the floor.
Setup & Movement – Quick Bullets
- Upper back on a bench
- Dumbbell across the hips
- Feet planted, shins vertical at the top
- Drive through the heels
- Squeeze the glutes at the top
- Lower under control
Common Mistakes
Common issues include overextending the lower back at the top, placing the feet too far away, letting the knees fall in, and bouncing the hips off the floor.
Watch Out For
- Arching the lower back at the top
- Feet too far from the bench
- Knees collapsing inward
- Bouncing at the bottom
Quick Fixes
- Think “ribs down, squeeze the glutes”
- Set the feet so the shins finish vertical
- Keep the knees tracking over the toes
- Control the lower
Key Cue
Ribs down. Squeeze the glutes.
The hips go up. The lower back does not take over. Finish in a straight line from shoulders to knees.
Scaling
Easier: Use bodyweight only or switch to a glute bridge on the floor.
Harder: Use a heavier dumbbell, pause at the top, or slow the lowering phase.