Hip Thrust (Dumbbell)
Trains the glutes, with help from the hamstrings. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Hip Thrust (Dumbbell)
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Hold a dumbbell with each hand across your hips.
- Press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Lower your hips back down to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Press through your heels to maximize glute activation.
- Avoid arching your lower back; maintain a neutral spine.
- Focus on squeezing your glutes at the top of the movement.
Muscles worked
What Hip Thrust (Dumbbell) trains
In the programs
None of our programs use the Hip Thrust (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 6 on the Glutes page.
Substitutes
Swap Hip Thrust (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hip Thrust (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.