Dumbbell Hip Thrust

HingeDBBench

Hip thrust loaded with a dumbbell held across the hips instead of a barbell — a more accessible loading option, especially useful at home or for those without barbell/plate access.

Demo: Bret Contreras / The Glute Lab

Sets

3

Reps

10-15

Rest

1:15

Contraindications

Same general concerns as barbell hip thrust: acute low back pain worsened by extension, hip impingement (FAI) with painful hip flexion at setup, SI joint dysfunction aggravated by loaded hip extension.

Setup

Upper back on the bench, dumbbell held flat across the hip crease with both hands, feet flat, knees ~90 degrees.

Execution

  1. 1Hold the dumbbell steady across the hips
  2. 2Drive through the heels to full hip extension
  3. 3Squeeze the glutes hard at the top
  4. 4Lower under control, maintaining tension
  5. 5Keep the dumbbell from rolling by bracing it with both hands

Key cues

  • Drive through the heels
  • Squeeze glutes, not the low back
  • Keep the dumbbell steady and controlled
  • Chin tucked, ribs down
  • Full extension, then control the descent

Common faults

  • Letting the dumbbell roll or shift during the rep
  • Hyperextending the lower back at the top
  • Feet positioned too far or too close
  • Rushing through reps without full extension
  • Losing tension at the bottom by resting on the floor between reps

Tweaks

  • Single-leg dumbbell hip thrust
  • Add a pause at the top
  • Two dumbbells (one per hip) for stability at heavier loads

Regressions

Glute Bridge (Bodyweight)

Progressions

Barbell Hip Thrust

Muscles

Primary: Gluteus Maximus

Secondary: Hamstrings, Core

Notes

Good entry point for lifters without a barbell/rack; identical mechanics to the barbell version.

Sources

Attribution: Bret Contreras