Dumbbell Hip Thrusts

Owen Jones

17 Sep 2024

Step 1
Take a bench or box and hold it at mid-back level, just below your shoulder blades. Sit on the floor with your back to the bench; your feet should be flat on the floor and shoulder-width apart. Pull your chin in and tighten your core muscles.
Step 2
Keeping the dumbbell on your thigh bones, move your heels to extend your hips and tighten your glutes. Ultimately, your thighs should be parallel to the floor, your shins should be perpendicular to your feet (not beyond your toes), and your shoulders should still be pressed into the bench. Pause for one second before slowly lowering.

Dumbbell Hip Thrusts targets Glutes, Hamstrings, Hips as seen below.

Make sure you keep squeezing your glutes and tensing your core muscles to keep your back straight.

Owen Jones

17 Sep 2024