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Dumbbell Hip Thrust

Glutes HamstringsQuads Compound DumbbellKettlebell
Demo (loops)

How to do it

Starting position

  1. Rest the bottom of your shoulder blades against the edge of the bench.
  2. Set your feet hip-width apart and bend your knees.
  3. Hold the dumbbell with both hands wrapped around it.
  4. Place the dumbbell right over your hip bones.

Movement

  1. Drive hard through the floor with your entire foot.
  2. Lift your hips vertically high.
  3. Make sure your knees and hips are in a straight line.
  4. Slowly lower your hips toward the floor.

Breathing

Inhale as you lower, exhale as you lift.

Trainer tips

  • Sit with your upper back against the bench
  • Squeeze your glutes tight at the top

Cautions

  • Placing your feet too far away strains your knees, so pull your feet closer to your body.
  • Arching the lower back to press up
  • Lifting the chin and tilting the neck back

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesGlutes
Secondary musclesHamstrings · Quads
EquipmentDumbbellKettlebell
Movement patternHinge
Rep range8–12 reps

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.

With the dumbbell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Single Arm DeadliftHarderDumbbell deadlift 360 degreesHarderDumbbell DeadliftSimilar exerciseResistance Band Glute BridgeSimilar exerciseCable Pull ThroughSimilar exerciseConventional DeadliftSame muscle · different equipmentKettlebell SwingSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.