How to Do Dumbbell Hip Thrust

Dumbbell Hip Thrust is a glutes exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Weighted Dumbbell Hip Thrust.

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Hip Thrust

  1. 01Sit on the floor with the upper back against a bench and a dumbbell resting on the lap.
  2. 02Bend the knees and plant the feet firmly on the ground, hip-width apart.
  3. 03Drive the hips upward, lifting the dumbbell until the torso is parallel to the floor.
  4. 04Squeeze the glutes at the top of the movement while keeping the chin tucked.
  5. 05Lower the hips back toward the floor under control to complete the rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Hip Thrust

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive through the heels and visualize pushing the floor away to maximize gluteal recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Hip Thrust questions

What muscles does Dumbbell Hip Thrust work?

Dumbbell Hip Thrust is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Dumbbell Hip Thrust correctly?

Sit on the floor with the upper back against a bench and a dumbbell resting on the lap. Bend the knees and plant the feet firmly on the ground, hip-width apart. Drive the hips upward, lifting the dumbbell until the torso is parallel to the floor. Squeeze the glutes at the top of the movement while keeping the chin tucked. Lower the hips back toward the floor under control to complete the rep.

What is the A90 coach tip for Dumbbell Hip Thrust?

Drive through the heels and visualize pushing the floor away to maximize gluteal recruitment.

Is Dumbbell Hip Thrust suitable for beginners?

Dumbbell Hip Thrust is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Hip Thrust?

Dumbbell Hip Thrust uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell hip thrust into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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