Dumbbell Hip Thrust

oec:dumbbell-hip-thrust

A glute-focused hip extension exercise performed with the upper back supported on a bench and a dumbbell held across the hips.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: DB Hip Thrust

How to do it

Sit on the floor with your upper back resting across the edge of a sturdy flat bench right around the bottom of your shoulder blades.
Place a dumbbell horizontally across your hip crease, holding it securely with both hands.
Bend your knees and place your feet flat on the floor roughly shoulder-width apart, positioned so your shins will be vertical at the top of the movement.

Drive through your heels and extend your hips upward to lift the dumbbell.
Continue driving until your thighs and torso form a straight horizontal line and your glutes are fully contracted.
Pause for a brief moment at full lockout while keeping your chin slightly tucked and ribs pulled down.
Lower your hips under control by hinging at the pelvis until your hips near the floor, then begin the next repetition.

Inhale as you lower your hips, and exhale forcefully as you drive through your heels to full hip extension.

Hyperextending the lumbar spine at the top of the movement.: Focus on posterior pelvic tilt and squeezing the glutes rather than arching your lower back.
Placing feet too close to or too far from the bench.: Adjust your foot position so your shins are completely vertical when your hips reach full extension.

Use a folded mat or towel beneath the dumbbell if the handle causes discomfort across the pelvic bones.
Ensure the bench is stable and will not slide backward during the set.

This record: CC-BY-SA-4.0.