Dumbbell Hip Thrust - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Hip Thrust

Step by step instructions, muscle activation and variants for the Dumbbell Hip Thrust.

MediumGlutes

About this exercise

A hip thrust variation that uses a single dumbbell placed across the hips for resistance, with your upper back resting on a flat bench. It strongly targets the glutes through a full range of hip extension and is an accessible alternative to the barbell version.

How to Perform

  • Sit on the floor with your upper back against a flat bench and place a dumbbell horizontally across your hips, holding it in place with both hands
  • Plant your feet flat on the floor about hip-width apart, knees bent at roughly 90 degrees at the top
  • Drive through your heels and extend your hips upward until your body forms a straight line from knees to shoulders
  • Squeeze your glutes hard at the top and hold for a brief pause
  • Lower your hips back toward the floor in a controlled manner
  • Repeat for the desired number of reps

Muscle Activation

Primary
Glutes
Secondary
QuadricepsHamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Hip Thrust

The Dumbbell Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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