How to Do Dumbbell Hip Thrust (Version 2)

Dumbbell Hip Thrust (Version 2) is a glutes exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Hip Thrust (Version 2)

  1. 01Sit on the floor with your shoulder blades against a bench and a dumbbell resting in your hip crease.
  2. 02Place the feet flat on the floor at shoulder-width, ensuring the shins are vertical when the hips are fully extended.
  3. 03Drive through the heels to lift the hips until the torso is parallel to the floor, exhaling at the top.
  4. 04Squeeze the glutes hard at the peak of the movement while keeping the ribs pulled toward the pelvis.
  5. 05Lower the hips back toward the floor under control until the dumbbell nearly touches the ground.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Hip Thrust (Version 2)

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

If the chin tucks too far onto the chest, imagine holding a tennis ball between the chin and collarbone to maintain a neutral cervical spine.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Hip Thrust (Version 2) questions

What muscles does Dumbbell Hip Thrust (Version 2) work?

Dumbbell Hip Thrust (Version 2) 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 (Version 2) correctly?

Sit on the floor with your shoulder blades against a bench and a dumbbell resting in your hip crease. Place the feet flat on the floor at shoulder-width, ensuring the shins are vertical when the hips are fully extended. Drive through the heels to lift the hips until the torso is parallel to the floor, exhaling at the top. Squeeze the glutes hard at the peak of the movement while keeping the ribs pulled toward the pelvis. Lower the hips back toward the floor under control until the dumbbell nearly touches the ground.

What is the A90 coach tip for Dumbbell Hip Thrust (Version 2)?

If the chin tucks too far onto the chest, imagine holding a tennis ball between the chin and collarbone to maintain a neutral cervical spine.

Is Dumbbell Hip Thrust (Version 2) suitable for beginners?

Dumbbell Hip Thrust (Version 2) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Hip Thrust (Version 2)?

Dumbbell Hip Thrust (Version 2) uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell hip thrust (version 2) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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