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StrengthGlutes
Dumbbell Hip Thrust
Dumbbell
A loaded hip-extension exercise that targets the glutes through a large range of motion.
Level
Intermediate
Equipment
Dumbbell
Focus
Glutes · Hamstrings
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
01
Keep the upper back supported.
02
Plant the feet firmly.
03
Drive the hips upward.
04
Finish with the glutes without overextending the lower back.
Common Mistakes
Watch for this.
01
Hyperextending at the top.
02
Pushing mainly through the toes.
03
Allowing the knees to collapse inward.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
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