Exercises

Dumbbell hip thrust

With your shoulder blades supported on a bench, move your hips through a larger range and load the same extension pattern.

Dumbbell hip thrust with the upper back supported on a bench and one weight held across the pelvis.

Dumbbell · Bench

Source: PureGym · Dumbbell Hip Thrusts

Step by step

  1. Sit in front of a secure bench and rest your shoulder blades against its edge. Plant your feet hip-width apart.
  2. Place one dumbbell on a pad across the pelvis and hold it with both hands.
  3. Brace your torso and press through both feet to raise your hips until your torso and thighs form a line.
  4. Pause without arching your lower back, then lower your hips slowly.

Common mistakes

  • Finishing by overextending the lower back instead of the hips.
  • Letting the knees collapse inward or throwing the head backward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.