Bodyweight Hip Thrusts
A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.
BEGINNER
Dumbbell Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a dumbbell adding resistance at the hips, emphasizing glute max power, hip extension strength, and posterior-chain activation.
Demonstration Video
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Target Muscles
Instructions
- 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.
- 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.
Tips
- Make sure you keep squeezing your glutes and tensing your core muscles to keep your back straight.
Alternative Exercises
Banded Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a resistance band adding tension at the hips, emphasizing glute max activation, hip power, and lower-body stability.
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