Dumbbell Hip Thrust
The dumbbell hip thrust is a more accessible version of the barbell hip thrust, perfect for home gyms or beginners who are not ready for barbell loading. Hold a dumbbell on your hips and drive upward for glute-focused hip extension.
How to Perform
Sit with your upper back against a bench and hold a dumbbell vertically on your lap.
Place your feet flat on the floor about hip-width apart.
Drive your hips up until your torso is flat, squeezing your glutes at the top.
Lower your hips back down with control — do not just drop.
Common Mistakes to Avoid
Letting the dumbbell slide off the hips — hold it securely with both hands.
Flaring the ribs at the top instead of maintaining a braced core.
Placing feet too far from the bench, reducing the range of motion.
Muscle Activation
Variations
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