Exercise library
Glutes
Dumbbell Hip Thrust
- Primary muscle
- Glutes
- Also works
- Hamstrings, Quads
- Equipment
- Dumbbell
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Rest your upper back on a bench and hold a dumbbell across your hips. Drive through the heels to raise the hips to full extension, squeeze the glutes, then lower under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Frog PumpDumbbellHinge
- Band Hip AbductionBandHinge
- Band Lateral WalkBandHinge
- Barbell Glute BridgeBarbellHinge
- Barbell Hip ThrustBarbellHinge
- Bodyweight Hip ThrustBodyweightHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: