Dumbbell Hip Thrust
Expert Advice
Drive through your heels and squeeze your glutes at the top of the movement for maximum muscle engagement.
How-to-do Steps
- Sit on the ground with a dumbbell placed on your lap and your back against a bench.
- Roll the dumbbell over your hips and position your feet flat on the floor, hip-width apart.
- Drive through your heels to lift your hips towards the ceiling, creating a straight line from your knees to shoulders.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Details
Primary
Glutes60%
Secondary
Hamstrings20%
Quads20%
Equipment
Dumbbell
Exercise Type
Strength
