Dumbbell Hip Thrust

The accessible glute builder — develops hip extension strength and glute hypertrophy with a single dumbbell, perfect for home or gym training

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Hip Extension)
Primary Muscles	Glutes
Secondary Muscles	Hamstrings, Adductors
Equipment	Dumbbell, Bench
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Set up flat bench or elevated surface (16-20 inches high)
2. Body position: Sit on floor with upper back against bench edge
3. Dumbbell placement: Place dumbbell vertically across hips/lap
4. Dumbbell hold: Hold dumbbell with both hands to keep it stable
5. Foot position: Feet flat, hip to shoulder-width apart, 6-12 inches from glutes
6. Shoulder position: Upper back and shoulder blades resting on bench
7. Starting height: Hips hovering just off ground, knees bent ~90°

Foot Placement Options

Position	Stance	Effect
Standard	Hip-width, feet forward	Balanced glute activation
Wide	Shoulder-width+	More adductor involvement
Narrow	Inside hip-width	More glute focus

Setup Cue

"Shoulder blades on the bench, dumbbell secure on hips, feet flat and stable"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Loaded position, ready to drive hips up

1. Upper back supported on bench
2. Dumbbell secured on hips with hands
3. Feet flat, knees bent
4. Hips low but not resting on ground
5. Core braced

Feel: Weight on hips, tension in glutes ready to fire

⬆️ Hip Drive

What's happening: Driving hips toward ceiling, extending fully

1. Push through heels and drive hips up
2. Squeeze glutes hard at the top
3. Keep ribs down — don't overarch lower back
4. Drive until hips are fully extended (in line with shoulders and knees)
5. Hold dumbbell stable throughout

Tempo: 1-2 seconds

Feel: Glutes contracting powerfully, hamstrings assisting, weight on upper back and feet

⏸️ Top Position

What's happening: Full hip extension, maximum glute contraction

1. Hips fully extended (straight line from shoulders to knees)
2. Glutes squeezed maximally
3. Core braced, ribs down
4. Knees at ~90° angle
5. Weight distributed between upper back and heels

Hold: 1-2 second squeeze at top

Common error here: Overarching lower back — keep ribs down and focus on glutes doing the work.

⬇️ Lowering

What's happening: Controlled descent back to starting position

1. Lower hips with control
2. Maintain tension in glutes
3. Don't crash down
4. Stop just before hips touch ground
5. Immediately begin next rep or reset

Tempo: 2-3 seconds

Feel: Glutes stretching, maintaining tension throughout descent

Key Cues

Primary Cues

• "Drive through heels" — push floor away with heels
• "Squeeze glutes at top" — maximal contraction in top position
• "Ribs down" — don't hyperextend lower back
• "Full extension" — hips in line with shoulders and knees

Tempo Guide

Goal	Tempo	Example
Strength	1-1-2-0	1s up, 1s hold, 2s down
Hypertrophy	2-2-3-0	2s up, 2s hold, 3s down
Endurance	1-1-1-0	Controlled rhythm

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Gluteus Maximus	Hip extension — primary driver of upward thrust	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assists hip extension, knee stabilization	██████░░░░ 60%
Adductors	Hip stabilization, assists hip extension	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintains pelvic position, prevents hyperextension
Erector Spinae	Spinal stabilization during movement
Quadriceps	Knee stabilization in bent position

Unique Benefit

Hip thrusts maximize glute activation more than squats or deadlifts because the glutes work hardest at full hip extension, which is exactly the top position of this movement.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Overextending lower back	Arching back at top	Lumbar stress, less glute work	Keep ribs down, squeeze glutes only
Partial ROM	Not reaching full extension	Less glute activation	Drive hips fully until in line with shoulders
Feet too close	Heels near glutes	More quad, less glute work	Position feet so shins vertical at top
Feet too far	Heels far from body	Hamstring cramping	Move feet closer to glutes
Dumbbell sliding	Weight shifts during movement	Unsafe, breaks form	Hold dumbbell securely, may need padding

Most Common Error

Overarching the lower back — this shifts work from glutes to lower back. Keep ribs down and focus on glute squeeze, not back arch.

Self-Check Checklist

• Upper back stays on bench throughout
• Hips reach full extension (straight line)
• Ribs stay down, no lower back arch
• Glutes are maximally contracted at top
• Dumbbell stays stable on hips

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Bodyweight Hip Thrust	No weight	Learning movement pattern
Glute Bridge	Shoulders on floor	Building base strength
Elevated Glute Bridge	Feet on box	More ROM than standard bridge

Standard

Variation	How	Emphasis
Standard Dumbbell	Single DB on hips	Balanced glute development
Two Dumbbells	One DB in each hand on hips	More loading capacity
Paused	3-5s hold at top	Maximum glute contraction

Harder (Progressions)

Variation	How	When to Use
Barbell Hip Thrust	Barbell instead of DB	Need more load
B-Stance Hip Thrust	One foot mostly working	Unilateral progression
Single-Leg Hip Thrust	One leg only	Maximum unilateral challenge

By Target

Target	Variation	Change
Glute Max Focus	Feet further out	More hip extension
Hamstring Involvement	Feet closer in	More knee flexion
Time Under Tension	Slow tempo (4-1-4)	Slower reps
Peak Contraction	Paused at top	3-5s hold
Unilateral Strength	B-stance or single-leg	One leg emphasis

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	3-4	6-10	90-120s	Heavier dumbbell
Hypertrophy	3-4	10-15	60-90s	Moderate weight, focus squeeze
Endurance	2-3	15-20	45-60s	Lighter weight, more reps

Workout Placement

Program Type	Placement	Rationale
Lower body	Primary exercise	Main glute builder
Leg day	After squats/deads	Glute-specific work
Glute focus	First exercise	When fresh for max activation
Home workout	Primary lower	Best home glute exercise

Progression Scheme

How to Progress

When you can do 4 sets of 15 reps with a given dumbbell weight while maintaining perfect form and full ROM, increase weight by 5-10 lbs or progress to barbell hip thrusts.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Glute Bridge	Learning hip extension pattern
Bodyweight Hip Thrust	Mastering form before loading
Floor Hip Thrust	No bench available

Progressions (Harder)

Exercise	When Ready
Barbell Hip Thrust	Dumbbell too light, need more load
B-Stance Hip Thrust	Building toward single-leg
Single-Leg Hip Thrust	Mastered bilateral variations

Alternatives

Alternative	When to Use
Hip Thrust Machine	Want stability and easy loading
Cable Pull-Through	No bench available, more dynamic
Glute Bridge	Limited equipment or space

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Hyperextension stress	Focus on ribs down, reduce ROM
Hip flexor tightness	Limited hip extension	Stretch hip flexors first
Knee pain	Pressure in bent position	Adjust foot position, reduce weight

Stop Immediately If

• Sharp pain in lower back, hips, or knees
• Cramping in hamstrings that doesn't resolve
• Bench feels unstable or unsafe

Safety Tips

• Use padding (towel, pad, or Airex pad) on hips if dumbbell is uncomfortable
• Ensure bench is stable and won't slide
• Keep dumbbell secure — use both hands to stabilize
• Don't let dumbbell roll or shift during movement

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	Full	🟢 Low-Moderate
Knee	Isometric hold	~90° flexion	🟢 Low
Spine	Neutral maintenance	Minimal	🟡 Moderate (if form breaks)

Joint-Friendly Movement

The hip thrust is one of the most joint-friendly lower body exercises because it loads the glutes in their strongest position with minimal knee and spinal stress.

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❓ Common Questions

Where should I feel this exercise?

You should feel it primarily in your glutes, with some hamstring involvement. If you feel it mostly in your lower back, you're overarching — keep ribs down and focus on glute squeeze.

How do I keep the dumbbell from hurting my hips?

Use padding — a folded towel, yoga mat, or hip thrust pad. Place it between the dumbbell and your hips. Some discomfort is normal at first, but sharp pain is not.

What if I don't have a bench?

You can use a sturdy couch, ottoman, or stack of mats/boxes (16-20 inches high). Alternatively, do glute bridges from the floor.

Should my feet point forward or outward?

Slightly outward (10-15°) is fine and often more comfortable. Experiment to find what maximizes your glute activation.

How high should the bench be?

16-20 inches is ideal for most people. Standard gym benches work well. Too low and you lose ROM; too high and it's unstable.

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📚 Sources

Biomechanics & Muscle Activation:

• Contreras, B., et al. (2015). A comparison of gluteus maximus activation during hip thrusts — Tier A
• Neto, W.K., et al. (2020). Glute activation across exercises — Tier A

Programming:

• Contreras, B. "Glute Lab" — Tier B
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User wants to build glutes but only has dumbbells
• User is new to hip thrusts and not ready for barbell
• User training at home with limited equipment
• User wants glute focus without heavy spinal loading

Who should NOT do this exercise:

• Acute lower back injury → Wait for recovery
• Acute hip injury → Wait for recovery
• Cannot maintain neutral spine → Start with glute bridges

Key coaching cues to emphasize:

1. "Drive through your heels"
2. "Squeeze your glutes at the top, not your back"
3. "Ribs down — don't arch your lower back"

Common issues to watch for in user feedback:

• "I feel it in my back" → Cue ribs down, reduce weight, check foot position
• "The dumbbell hurts my hips" → Recommend padding
• "I don't feel my glutes" → Check foot position, cue glute squeeze, slow down tempo

Programming guidance:

• For beginners: 3x10-12, 2-3x/week
• For hypertrophy: 3-4x10-15 with 2-3s squeeze at top
• Progress when: Can do 4x15 with current dumbbell weight with perfect form

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Last updated: December 2024