Dumbbell Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Hip Thrust
How to: Dumbbell Hip Thrust
- Sit on the ground with your back against a bench or elevated surface.
- Place a dumbbell across your hips, holding it with both hands.
- Roll your body up to the bench with your feet flat on the ground, hip-width apart.
- Push through your heels, engaging your glutes, to lift your hips towards the ceiling.
- Pause at the top of the movement, then lower back down to the starting position.
Common Mistakes
- Overextending the back rather than focusing on hip extension.
- Lifting the feet off the ground during the thrust.
- Not engaging the core, leading to instability.
Modifications
- Perform the exercise with no weight to focus on form.
- Reduce the range of motion initially if experiencing discomfort.
Tips
- Keep your feet flat on the ground when lifting your hips.
- Ensure your shoulders remain on the ground throughout the lift.
- Controlled movements are crucial for maximum engagement.
Dumbbell Hip Thrust Alternatives
Tags
glutes
strength
hips
weight training
lower body
fitness