Legs · Hip extension

Dumbbell Hip Thrusts

The dumbbell hip thrust is a glute exercise where your upper back rests on a bench and a dumbbell sits across your hips as you drive them up. It needs little equipment and is easier to set up than a barbell, making it a good way to learn the hip thrust and to build glute strength at home.

Also known as: Dumbbell hip thrust, DB hip thrust, Hip thrust with dumbbell

Muscle group: Legs
Movement pattern: Hip extension
Type: Compound
Equipment: Dumbbell, Bench
Difficulty: Beginner

What muscles does the dumbbell hip thrusts work?

Primary movers

Gluteus maximus

Assisting muscles

Hamstrings
Quadriceps
Adductors
Erector spinae

The glutes extend the hip, and the hip thrust loads them hardest at the top of the movement, where a squat or deadlift does not.

A dumbbell is simple to set up. You rest it across your hips and hold it in place with both hands, so you do not need a barbell, plates or a rack.

The load is limited by how heavy a dumbbell you can hold on your hips. For most people, this is enough to start, and then a barbell or Smith machine takes over.

Placing the dumbbell sideways across your hips with a towel under it makes it more comfortable than holding it on end.

How to do the dumbbell hip thrusts

Setup

1
Sit on the floor with your upper back against a bench.
2
Place a dumbbell across your hips, held with both hands.
3
Plant your feet flat, about hip-width apart.
4
Brace your core.

Execution

1
Drive through your heels to lift your hips.
2
Extend until your body is in a straight line from knees to shoulders.
3
Squeeze your glutes at the top.
4
Tuck your chin and keep your ribs down.
5
Lower slowly.
6
Do not overarch your back.

Common dumbbell hip thrusts mistakes

Overarching

Pushing too high shifts the work to the lower back.

The fix: Stop when your hips are level with your torso.

Dumbbell digging in

A hard dumbbell on the hip bones is painful.

The fix: Wrap a towel or use a mat.

Feet too far away

Placing the feet too far out loads the hamstrings.

The fix: Aim for vertical shins at the top.

Rushing

Fast reps skip the squeeze.

The fix: Pause at the top for a second.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3–4	10–15	Moderate, 1–2 RIR	60–90 s
Strength	3	8–10	Heavy dumbbell	90 s
Beginner	2–3	12	Light	60 s

A good way to learn the movement before moving to a barbell. When a single dumbbell is too light, try single-leg versions, slow reps and pauses. Move to a barbell when the dumbbell no longer challenges you.

Running the dumbbell hip thrusts in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Frequently asked questions

Are dumbbell hip thrusts effective?

Yes for beginners and home training. They load the glutes well, up to the limit of your dumbbells.

How do I hold the dumbbell?

Lay it across your hips and hold it with both hands. A towel helps.

How heavy should I go?

As heavy as you can control for 10 to 15 reps.

When should I switch to a barbell?

When the heaviest dumbbell feels easy.

Can I do them without a bench?

Yes, with your upper back on a couch or sturdy surface, or as glute bridges on the floor.

Hercules tracks every dumbbell hip thrusts you log, shows you last session's numbers before you lift, and flags when your progress stalls.