Strength · Dumbbell & gym · Intermediate · ~4 min

Hip thrust

Strong glutes for hip extension, the main driver of push-off from the lunge and of jumping.

Photo shows: a barbell hip thrust; a dumbbell on the hips works the same way

▶ Dumbbell Hip Thrust (FULL TUTORIAL) - Glute Exercises for Beginners — Mike | J2FIT Strength & Conditioning (YouTube)

More videos: Dumbbell Hip Thrust Form | How To Dumbbell Hip Thrust On a Bench (Lift With Michelle - Exercise Form Tutorials) · How to do Dumbbell Hip Thrust for firm lifted Glutes (Dianne O. Brown | Hourglass Physique Specialist)

Starting position

Upper back against the edge of a stable bench, dumbbell on the hips (a towel helps), feet flat.

How to do it

1. Drive through the heels to lift hips level with the shoulders.
2. Chin tucked, ribs down.
3. Lower under control.

Technique cues

• Shins vertical at the top
• Squeeze 1 second

Common mistakes

• Arching the back to finish
• Feet too far forward

Easier

Glute bridge.

Harder

Single-leg hip thrust.

Safety

• Bench must be against a wall or heavy enough not to slide.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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