Barbell Standing Back Squat
Quads·Barbell·Intermediate·Compound
Dumbbell Floor Hip Thrust
The Dumbbell Floor Hip Thrust is a glute-focused exercise that emphasizes hip extension while limiting range of motion for control. Performing the movement from the floor makes it accessible and effective for glute activation.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Dumbbell Floor Hip Thrust
- 01
Sit on the floor with your upper back supported against a bench or platform.
- 02
Place a dumbbell across your hips and hold it securely.
- 03
Bend your knees and plant your feet flat on the floor.
- 04
Brace your core and start with your hips lowered.
- 05
Drive through your heels to lift your hips upward.
- 06
Squeeze your glutes at the top of the movement.
- 07
Lower your hips back down with control.
- 08
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Avoid arching your lower back at the top.
- Keep your chin tucked and ribs down.
- Focus on glute contraction rather than speed.
Common questions
Frequently asked
What muscles does the Dumbbell Floor Hip Thrust work?
The Dumbbell Floor Hip Thrust primarily targets the Glutes. Supporting muscles include Hamstrings, Abs.
Is the Dumbbell Floor Hip Thrust a compound or isolation exercise?
The Dumbbell Floor Hip Thrust is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Floor Hip Thrust?
You need the following equipment: Dumbbells, Bench.
What difficulty level is the Dumbbell Floor Hip Thrust?
The Dumbbell Floor Hip Thrust is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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