Lower body exercise
Dumbbell Hip Thrust
Lower bodyDumbbell2:03 demo
A bench-supported hip thrust that builds glute strength through hip extension, starting with bodyweight.
How to perform it
Sit with your mid-back against a bench and feet planted.
Place a dumbbell at your hip crease if using weight.
Drive through your feet to lift your hips.
Lower under control and repeat.
Coaching cues
- Knees over ankles at the top
- Line from knees to hips to shoulders
- Ribs stay stacked over your pelvis
- Avoid arching the lower back
Make it easier
Use bodyweight only.
Make it harder
Increase the load or pause at the top.
What it trains
GlutesHip extensionHamstringsCore stability
Programming
8–15 reps, 2–4 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More lower-body exercises
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