Reviewed exercise · beginner

Dumbbell Hip Thrust

A secondary hinge movement for glutes.

Equipment

dumbbells, bench

Typical range

8–20 reps

Also trains

hamstrings, core

Set up

Set up the Dumbbell Hip Thrust with a stable position and clear space.

Execute

Perform the hinge pattern through a comfortable, repeatable range under control.

Finish each repetition without changing the intended joint path or using momentum.

Coaching cues

• Control the lowering phase.
• Keep the working joints aligned.

Common mistakes

• Using load that shortens the intended range.
• Rushing setup or losing position.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.