Exercise · hip hinge
Dumbbell hip thrust
Dumbbell hip thrust is a beginner-friendly hip hinge movement that trains glutes, hamstrings, done with dumbbells or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–15 reps, tempo 1-1-2.
The most common mistake is pushing through toes and arching the back. If dumbbells or a bench or the movement itself doesn't suit you, Glute bridge or Barbell hip thrust or Band pull-through cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Upper back on a bench or sofa edge, dumbbell across the hips | ऊपरी पीठ बेंच या सोफे के किनारे, डम्बल कूल्हों पर |
| 2 | Drive hips up until thighs and torso are level | कूल्हे ऊपर उठाओ, जांघ और धड़ एक लाइन में |
| 3 | Squeeze glutes hard at top, lower slowly | ऊपर आकर ग्लूट्स दबाओ, धीरे नीचे |
Equipment & who it fits
Needs dumbbells or a bench, rated beginner, held back for pregnancy issues. Search "dumbbell hip thrust at home" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell hip thrust work?
- Dumbbell hip thrust primarily trains glutes, hamstrings, using a hip hinge pattern with dumbbells or a bench.
- What's the most common mistake with Dumbbell hip thrust?
- Pushing through toes and arching the back
- What can I do instead of Dumbbell hip thrust?
- The closest substitutes in this database are glute bridge, hip thrust barbell, band pull through, which train the same pattern with different equipment.