DB Hip Thrust

How to Perform

1. Sit on the floor with your upper back against a bench at shoulder blade level
2. Position a dumbbell in the crease of your hips, holding it in place with both hands
3. Plant feet flat on the floor, hip-width apart
4. Drive hips up until your body forms a straight line from knees to shoulders
5. Squeeze your glutes hard at the top for 2 seconds
6. Lower with control

Tips

• Tuck your chin and look forward, not at the ceiling — this prevents lower back hyperextension at the top
• No dumbbell? Bodyweight hip thrusts, a backpack with books, or single-leg bodyweight hip thrusts are all effective alternatives
• Use a 1-2 second drive up with a 2 second glute squeeze at the top and a 2-3 second descent — the pause at the top is essential
• Pushing through your toes instead of your heels is the most common mistake — it shifts work from your glutes to your quads
• Feel both glutes contracting powerfully at the top — once a heavy dumbbell becomes easy for 15+ reps, progress to a barbell for continued growth

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Progressive overload without a full rack	Powerblock Elite	Read Review
Barbell Pad	Cushions the dumbbell on your hips for comfort	Squat Sponge Barbell Pad	Read Review
Weight Bench	Provides the back support essential for hip thrusts	Flybird Adjustable Bench	Read Review