Dumbbell Hip Thrust: How to Do It and Muscles Worked
Load card
- Equipment
- Dumbbell
- Muscle group
- Glutes and Hamstrings
- Main muscles
- gluteus maximus
- Also working
- hamstrings
- Mechanics
- Compound
- Pattern
- Hip extension
- Level
- Beginner
The dumbbell hip thrust is a beginner-friendly compound exercise that builds strength in your lower body through hip extension. By resting your upper back on a bench and placing a dumbbell across your hips, you create a stable base to train the movement pattern.
This exercise primarily targets the gluteus maximus while using the hamstrings as supporting muscles. It is an effective way to learn proper hip mechanics before moving on to heavier variations, making it a staple for anyone looking to strengthen their glutes and hamstrings.
How to do it
Sit on the floor with your upper back against a stable bench and place a dumbbell horizontally across your hip crease. Bend your knees and plant your feet flat on the floor about shoulder-width apart.
- Brace your core and tuck your chin slightly toward your chest.
- Drive through your heels to push your hips up toward the ceiling.
- Keep the dumbbell steady with your hands as your hips rise.
- Squeeze your glutes at the top when your thighs and torso form a straight line.
- Lower your hips back to the starting position under control.
Sets, reps and load
Start with 3 sets of 10 to 12 repetitions. Rest for 60 to 90 seconds between each set.
Choose a dumbbell that allows you to complete your target repetitions with good form, leaving one or two reps in the tank.
Common mistakes
- Arching the lower back. Keep your ribcage down and use your glutes to lift the weight rather than extending your spine.
- Foot placement too far forward. Bring your feet closer to your body so your knees form a 90-degree angle at the top.
- Rising onto the toes. Plant your entire foot on the floor and focus the upward drive through your heels.
- Dropping the head back. Maintain a slight chin tuck throughout the entire range of motion to keep your neck neutral.
Make it easier or harder
Easier
- Bodyweight hip thrust
- Glute bridge on the floor
Harder
- Barbell hip thrust
- Single-leg dumbbell hip thrust
Before you load it up
- If lying on your back is uncomfortable, or you are pregnant and past the first trimester, a propped or standing alternative may suit better.
Swaps and related glutes and hamstrings exercises
Same muscle group with different equipment:
- Banded Glute Bridge Resistance band
- Banded Glute Kickback Resistance band
- Bodyweight Hip Thrust Bodyweight
- Glute Bridge Bodyweight
More dumbbell options:
- Dumbbell Romanian Deadlift Hip hinge
Browse all dumbbell exercises or every glutes and hamstrings exercise.
When to see a doctor or physio
- Sharp pain in your lower back during the upward drive
- Pinching sensations in your hip crease
- Numbness or tingling running down the back of your legs
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.