← All exercises Exercise Dumbbell Hip Thrust Compound | Intermediate
A hip thrust with the upper back braced against a bench, holding a single dumbbell across the hips instead of a barbell for a lighter, more accessible load.
Tips & instructions Form
Drive through the heels and finish with the hips fully extended and ribs down, rather than stopping short or overextending the lower back at the top.
Progression
A more accessible loading option than a barbell hip thrust for lifters without a padded bar or without the setup comfort of a loaded bar across the hips.
Muscle groups Primary: Glute Max
Secondary: Bicep Femoris
Stabilizers: Upper Abs
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