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Exercises / Glutes / Dumbbell Hip Thrust
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Dumbbell Hip Thrust

Primary Equipment
Dumbbells Dumbbells
Instructions
  1. Sit on the floor with the dumbbells positioned on your hips and your back against the bench
  2. Bend your knees and place your feet slightly in front of your glutes
  3. Position your hands holding the dumbbells
  4. Keep your glutes and abdomen contracted
  5. Perform the movement by lifting your hips until they align with your torso
Tips
  • Avoid performing the movement with your lower back
  • Lift and lower in a controlled manner using your glutes and hamstrings
  • Avoid jerks and sudden movements
Target Muscle
Primary
Glutes Glutes
Secondary
Hamstrings Hamstrings

Alternative Exercises to replace the Dumbbell Hip Thrust

1. Dumbell single arm row right

Dumbell single arm row right
Back / Intermediate / Dumbbells

2. Alternating biceps curl seated dumbbells

Alternating biceps curl seated dumbbells
Biceps / Beginner / Dumbbells

3. Prone front raises dumbbell

Prone front raises dumbbell
Shoulders / Advanced / Dumbbells

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