Barbell Romanian Deadlift
Glutes·Dumbbells·Advanced·Compound
Exercise guide
Dumbbell Hip Thrust
The Dumbbell Hip Thrust targets the glutes by extending the hips against resistance while keeping the upper back supported.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Hip Thrust
- 01
Sit on the floor with your upper back against a bench.
- 02
Place a dumbbell across your hips and hold it securely.
- 03
Bend your knees and place your feet flat on the floor.
- 04
Drive through your heels and lift your hips upward.
- 05
Raise your hips until your torso is parallel to the floor.
- 06
Lower your hips slowly back to the starting position.
Performance tips
Cues that matter
- Keep your chin tucked and ribs down
- Drive through your heels to activate the glutes
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Hip Thrust work?
The Dumbbell Hip Thrust primarily targets the Glutes. Supporting muscles include Hamstrings.
Is the Dumbbell Hip Thrust a compound or isolation exercise?
The Dumbbell 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 Hip Thrust?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Hip Thrust?
The Dumbbell Hip Thrust is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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