Exercise library · Legs
Dumbbell Hip Thrust.
Hip thrust with one dumbbell across the hips, an easy home or gym option to train the glutes.
Also known as: DB Hip Thrust, Single Dumbbell Hip Thrust
BeginnerDumbbells · Bench
The numbers
Sets
3–5
Reps
6–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Sit with the upper back against the long side of a bench
- Step 02
Place one dumbbell across the hips and hold it with both hands
- Step 03
Plant the feet flat, about hip width
- Step 04
Drive the hips up until the torso is parallel to the floor
- Step 05
Squeeze the glutes at the top, then lower under control
What separates good from great
Pro cues.
Tuck the chin slightly
Keep the shins vertical at the top
Log the weight of the dumbbell
Common questions
Questions, answered.
- What is the Dumbbell Hip Thrust?
- Hip thrust with one dumbbell across the hips, an easy home or gym option to train the glutes.
- What muscles does the Dumbbell Hip Thrust work?
- The Dumbbell Hip Thrust primarily works your glutes. It also recruits your hamstrings as secondary movers.
- What equipment do I need for the Dumbbell Hip Thrust?
- You need dumbbells and a bench to perform the Dumbbell Hip Thrust.
- How many sets and reps should I do for the Dumbbell Hip Thrust?
- A typical prescription for the Dumbbell Hip Thrust is 3–5 sets of 6–10 reps. Rest about 90–180 seconds between sets.
- Is the Dumbbell Hip Thrust good for beginners?
- Yes. The Dumbbell Hip Thrust is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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