Dumbbell Hip Thrust
The Dumbbell Hip Thrust is performed with the upper back supported on a bench and a dumbbell placed across the hips, driving the hips up until knees, hips, and shoulders align. The bench setup increases range of motion versus floor bridges, boosting glute stimulus. Excelente para progressão no treino.
Primary Equipment
Dumbbells
Dumbbells
Key Benefits
- Increases glute stimulus through a larger range of motion.
- Builds hip extension strength and pelvic control for athletic movement.
- Easy progression tool before moving to a barbell hip thrust.
- Prepares for the Barbell Hip Thrust.
Instructions
- Sit on the floor with the dumbbells positioned on your hips and your back against the bench
- Bend your knees and place your feet slightly in front of your glutes
- Position your hands holding the dumbbells
- Keep your glutes and abdomen contracted
- 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
Restrictions
If you have low-back pain, avoid over-arching and brace the core. Knee discomfort may require foot-position changes to keep the shin closer to vertical at the top. Use a stable bench to avoid slipping. With prior lumbar injury, keep loads moderate and progress slowly with strict technique.
Common Mistakes to Avoid
- Overarching the low back instead of squeezing the glutes.
- Using an unstable bench or poor setup and losing control.
- Dropping too fast and letting the dumbbell slam the hips.
Target Muscle
Primary
Secondary
