The Dumbbell Hip Thrust targets the glutes and hamstrings, enhancing lower body strength and stability.
- Begin seated on the floor with your upper back against a bench.
- Place a dumbbell across your hips, holding it in place with your hands.
- With your feet flat on the ground, push through your heels to lift your hips towards the ceiling.
- At the top, squeeze your glutes and hold for a moment before lowering back down.
How to perform the Dumbbell Hip Thrust (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Hip Thrust (VERSION 2) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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