Hip Thrust
Targets the glutes and hamstrings
Requires a dumbbell and a bench
Suitable for all fitness levels
Builds glute strength and size
Easy to progressively overload over time
Step 1
Sit on the floor with a bench behind you, knees bent and feet flat on the floor hip-width apart. Place a dumbbell across your hips, holding each end with both hands. A folded towel or pad under the dumbbell can help with comfort. Lean back so your upper back rests against the edge of the bench. This is your starting position.
Step 2
Exhale and press through your heels to drive your hips upward, squeezing your glutes hard at the top. Your body should form a straight line from your chin to your knees, with your shoulders resting on the bench and your chin tucked slightly. Avoid hyperextending your lower back at the top, as the squeeze should come from your glutes, not your spine.
Step 3
Inhale and lower your hips back toward the floor with control, stopping just short of the ground rather than letting them rest fully. This keeps tension on the glutes throughout the set. Repeat for the specified number of reps.
Exercise Benefits
The dumbbell hip thrust is one of the most effective exercises for building glute strength and size. Because your upper back is elevated on the bench, your hips travel through a greater range of motion than a standard glute bridge, meaning your glutes are working harder and longer. The loaded position also makes it easy to progressively overload over time, which is key for continued muscle growth. A heavy dumbbell is perfect for training at home, or until you feel ready to use a barbell.
