Dumbbell Hip Thrust
10 reps
Drive through your heels to lift your hips, holding a dumbbell on them.
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GLUTES
Dumbbell Hip Thrust
The dumbbell hip thrust adds resistance to the standard hip thrust by resting a dumbbell across your hips. It's an accessible way to load the glutes and hamstrings without needing a barbell setup. Good for beginners wanting slightly more challenge from a bodyweight movement.
How to do it
- 1
Lie face up on the floor with your feet flat and heels about six inches from your glutes.
- 2
Hold a dumbbell by its ends with both hands and position it over your hips.
- 3
Drive through your heels and squeeze your glutes and hamstrings to lift your hips.
- 4
Pause when your hips line up with your knees and shoulders.
- 5
Lower your hips slowly back down while keeping tension in your glutes.
- 6
Keep your feet and shoulders planted, and avoid overextending at the top.