All exercisesStrength·Glutes 
Dumbbell Hip Thrust
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At a glance
- Equipment
- Single dumbbell + bench
- Suggested reps
- 3 sets of 8–12 reps
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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.