Dumbbell Hip Thrust

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Hips

90%

Hamstrings

10%

Equipment

Dumbbell

Setup / Starting Position

Place a bench horizontally on the floor.
Sit on the ground with your upper back resting against the edge of the bench and your knees bent, feet flat on the floor.

Exercise Position

Position a dumbbell across your hips, holding it securely in place with your hands.

Form & Performance

Brace your core and drive through your heels to lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees.