Dumbbell hip thrust
- Sit on the floor with your upper back against the edge of a bench and place a dumbbell across your hips.
- Plant your feet flat on the floor about shoulder-width apart and hold the dumbbell securely in place.
- Drive through your feet and extend your hips until your torso and thighs form a straight line.
- Squeeze your glutes at the top, then lower your hips under control and repeat.
Tips
- Position your feet so that when your hips are fully extended, your shins are roughly vertical and your knees are directly above your ankles.
- Hold the dumbbell firmly against your hip crease with both hands throughout the set so it does not shift during the movement.
- At the top of each rep, tuck your chin slightly and keep your gaze forward so your head and neck stay in line with your torso.
Common mistakes
- Allowing the hips to stop short of full extension so the torso and thighs never reach a straight line at the top.
- Letting the lower back arch excessively at the top by pushing the hips beyond a straight line with the torso.
- Letting the knees cave inward during the drive, so they track inside the line of the feet.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
