Dumbbell Hip Thrust
At a glance
- Equipment
- Single dumbbell + bench
- Suggested reps
- 3 sets of 8–12 reps
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Common mistakes
You hyperextend the lower back at the top instead of finishing with the glutes and a level pelvis.
You set the feet too far out, which turns the thrust into a hamstring move and leaves the glutes underworked.
You drop the hips fast from the top and bounce out of the bottom.
You look up at the ceiling as you drive, which pulls the ribs open and arches the back.
What to focus on
Tuck the chin and keep the ribs down so the hips finish in a straight line from shoulders to knees, not beyond it.
Plant the feet so the shins are vertical at the top, then drive through the heels and squeeze the glutes hard for a beat.
Lower under control and keep tension on the glutes through the whole rep.
Related strength moves
Sources & further reading
- 1.The hip thrust activates the glute max far more than the back squat at matched loads — peak activation comes at full hip extension, exactly where the thrust loads hardest — J. Applied Biomechanics (2015), Contreras et al.