Dumbbell Hip Thrust

The dumbbell hip thrust is a lighter-load alternative to the barbell version. It requires no barbell pad and allows a comfortable starting option for those new to hip thrusting.

Beginner 💪 Glutes Compound Hinge
3
Sets
12–15
Reps
60–90 sec
Rest
Compound
Type
🏋️ Dumbbell🏋️ Bench
Dumbbell Hip Thrust — start and finish positionsSTARTFINISH
Dumbbell
Glutes Beginner Compound
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Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Highlighted muscles

How To Perform

  1. 1 Sit against a bench with a dumbbell balanced on the hip crease.
  2. 2 Drive up through the heels to full hip extension.
  3. 3 Squeeze glutes at the top and return under control.

Form Cues

  • ✓ Same mechanics as the barbell version.
  • ✓ Keep the dumbbell stable on the hip crease throughout.

Common Mistakes

  • ✗ Dumbbell sliding off the hips.
  • ✗ Not reaching full hip extension.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Dumbbell Hip Thrust, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Dumbbell Hip Thrust? These alternatives target the same muscles:

Barbell Hip Thrust
Glutes · Intermediate
→
Glute Bridge
Glutes · Beginner
→
Smith Machine Hip Thrust
Glutes · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Dumbbell Hip Thrust should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Dumbbell Hip Thrust target?▾
Dumbbell Hip Thrust primarily targets the Glutes. Secondary muscles include Hamstrings.
Is Dumbbell Hip Thrust good for beginners?▾
Dumbbell Hip Thrust is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Dumbbell Hip Thrust, 60–90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.