How to Do Dumbbell Staggered Hip Thrust

Dumbbell Staggered Hip Thrust 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 Staggered Hip Thrust

  1. 01Rest the upper back against a bench and place a dumbbell across the creases of the hips.
  2. 02Position the working foot flat on the floor and step the non-working foot forward so only the heel touches.
  3. 03Tuck the chin toward the chest and squeeze the glutes to drive the hips toward the ceiling.
  4. 04Pause at the top of the bridge with the working shin vertical and the torso parallel to the floor.
  5. 05Lower the hips back toward the floor while maintaining a braced core and neutral ribs.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Staggered Hip Thrust

Primary Stabiliser Inactive

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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 hips shift horizontally during the lift, ensure the heel of the working front foot is carrying eighty percent of your weight throughout the set.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Staggered Hip Thrust questions

What muscles does Dumbbell Staggered Hip Thrust work?

Dumbbell Staggered 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 Staggered Hip Thrust correctly?

Rest the upper back against a bench and place a dumbbell across the creases of the hips. Position the working foot flat on the floor and step the non-working foot forward so only the heel touches. Tuck the chin toward the chest and squeeze the glutes to drive the hips toward the ceiling. Pause at the top of the bridge with the working shin vertical and the torso parallel to the floor. Lower the hips back toward the floor while maintaining a braced core and neutral ribs.

What is the A90 coach tip for Dumbbell Staggered Hip Thrust?

If the hips shift horizontally during the lift, ensure the heel of the working front foot is carrying eighty percent of your weight throughout the set.

Is Dumbbell Staggered Hip Thrust suitable for beginners?

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

What equipment do you need for Dumbbell Staggered Hip Thrust?

Dumbbell Staggered Hip Thrust uses dumbbell.

A90 Intelligence

Put this into a real plan.

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