Dumbbell Hip Thrust: Are you pushing up through your toes?
Push the floor with your heels, not your toes, and lift your hips while keeping your feet on the floor.
How to fix it
- Get ready with your upper back against the edge of a bench.
- Push the floor with your heels to lift your hips.
- Lift until your body forms a straight line from your knees to your shoulders, then lower slowly.
The app sets the weight for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 11 reps at 20kg as planned in your last workout, the app sets your next weight to 22kg. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow high should you lift your hips?
Sources differ slightly. Some suggest stopping where your body forms a straight line from your knees to your shoulders. Others say it is normal to lift as far as you can, with your hips ending up slightly higher than your shoulders. Either way, do not arch your lower back to lift higher.
See this exercise in detail
More on the same body part
Sources
- Fitzpatrick DA et al., Sports (2019)
- Carpenter SL et al., European Journal of Sport Science (2025)
- Kartal A et al., PLOS ONE (2026)
- Oliva-Lozano JM et al., International Journal of Environmental Research and Public Health (2020)
- Orjalo AJ et al., Sports (2020)
- Zhang J, PLOS ONE (2026)
- PureGym, How To Do Dumbbell Hip Thrusts
- ACE, Exercise Library · Elevated Glute Bridge
- Eric Cressey, The 4 Most Common Barbell Hip Thrust Technique Mistakes
- Healthline, Hip Thrusts
- FitToFar, Hip Thrust: The Five Most Common Mistakes We Make and How to Fix Them
- Breaking Muscle, How to Do the Hip Thrust
This article 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.