Dumbbell Hip Thrust

About This Exercise

A bench-supported hip thrust loaded with a single dumbbell held vertically across the hips. Trains glute drive with a moderate, accessible load — easier to set up than a barbell hip thrust and heavier than a bodyweight hip thrust. Distinct from Barbell Hip Thrust (different load implement; barbell allows much more weight), Bodyweight Hip Thrust (no load), and Single-Leg Glute Bridge (single-leg variant).

1Setup

Sit on the floor with shoulder blades against a sturdy bench. Place one dumbbell across the hip crease, holding it in place with both hands. Feet planted shoulder-width with knees bent to about 90 degrees at the top of the movement. Trunk braced.

2Execution

Drive through the heels to lift the hips up to a fully extended position — body forming a straight line from shoulders to knees, glutes squeezed at the top. Pause briefly at the top, then lower with control until the hips are just above the floor. Repeat.

Pro Tips

• Drive through the heels — pushing through the toes shifts work into the quads
• Squeeze the glutes hard at the top — the dumbbell rises because of the squeeze, not because the lower back arches
• Pad the dumbbell with a towel or hip-thrust pad if it digs into the hips
• For higher load: progress to barbell hip thrust; for lower: drop to bodyweight hip thrust