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