Dumbbell Hip Thrust

Muscles worked by the Dumbbell Hip Thrust

Primary

GlutesGluteus Maximus

Secondary

HamstringsHamstring MusclesQuadsQuadriceps Femoris

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Hip Thrust

1. Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips.
2. Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension.
4. Slowly lower your hips back down to the starting position with control, maintaining tension.
5. Repeat for the desired number of repetitions.

Form tips

• Keep your chin tucked towards your chest to maintain a neutral spine throughout the movement.
• Focus on driving through your heels to maximize glute activation.
• Control the eccentric (lowering) phase to enhance muscle growth.
• Use a pad or towel under the dumbbell for comfort.

At a glance

Dumbbell Hip Thrust in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Glute Bridge
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Barbell Glute Bridge
• Barbell Hip Thrust
• Glute Bridge
• Glute Bridge Hold
• Kettlebell Hip Thrust

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-hip-thrust",
  "name_en": "Dumbbell Hip Thrust",
  "name_de": "Dumbbell-Hip-Thrust",
  "name_es": "Empuje de Cadera con Mancuerna",
  "description_en": "The Dumbbell Hip Thrust is a highly effective compound exercise for building strong glutes and hamstrings, performed by thrusting the hips upwards with a dumbbell across the pelvis.",
  "description_de": "Der Dumbbell-Hip-Thrust ist eine sehr effektive Verbundübung zum Aufbau starker Gesäßmuskeln und Oberschenkelrückseiten, ausgeführt durch das Hochdrücken der Hüfte mit einer Kurzhantel über dem Becken.",
  "description_es": "El Empuje de Cadera con Mancuerna es un ejercicio compuesto muy eficaz para construir glúteos y isquiotibiales fuertes, realizado empujando las caderas hacia arriba con una mancuerna sobre la pelvis.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings",
    "quadriceps"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "glute_focus",
    "requires_bench"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips.",
    "Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.",
    "Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension.",
    "Slowly lower your hips back down to the starting position with control, maintaining tension.",
    "Repeat for the desired number of repetitions."
  ],
  "instructions_de": [
    "Setze dich auf den Boden, den oberen Rücken an eine Bank gelehnt, Knie gebeugt, Füße flach, eine Kurzhantel über deinen Hüften.",
    "Spanne deinen Rumpf an und drücke durch die Fersen, hebe deine Hüften vom Boden, bis dein Körper eine gerade Linie von Schultern zu Knien bildet.",
    "Spanne deine Gesäßmuskeln am oberen Punkt der Bewegung kräftig an und sorge für volle Hüftextension.",
    "Senke deine Hüften langsam und kontrolliert in die Ausgangsposition zurück, halte die Spannung.",
    "Wiederhole dies für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en el suelo con la parte superior de la espalda contra un banco, rodillas flexionadas, pies planos y una mancuerna sobre tus caderas.",
    "Contrae tu abdomen y empuja a través de tus talones, levantando las caderas del suelo hasta que tu cuerpo forme una línea recta de hombros a rodillas.",
    "Aprieta tus glúteos con fuerza en la parte superior del movimiento, asegurando una extensión completa de la cadera.",
    "Baja lentamente tus caderas a la posición inicial con control, manteniendo la tensión.",
    "Repite el ejercicio por el número deseado de repeticiones."
  ],
  "tips_en": [
    "Keep your chin tucked towards your chest to maintain a neutral spine throughout the movement.",
    "Focus on driving through your heels to maximize glute activation.",
    "Control the eccentric (lowering) phase to enhance muscle growth.",
    "Use a pad or towel under the dumbbell for comfort."
  ],
  "tips_de": [
    "Halte dein Kinn zur Brust gezogen, um eine neutrale Wirbelsäule während der gesamten Bewegung zu bewahren.",
    "Konzentriere dich darauf, durch die Fersen zu drücken, um die Gesäßmuskelaktivierung zu maximieren.",
    "Kontrolliere die exzentrische (senkende) Phase, um das Muskelwachstum zu fördern.",
    "Verwende ein Polster oder Handtuch unter der Kurzhantel für mehr Komfort."
  ],
  "tips_es": [
    "Mantén la barbilla pegada al pecho para mantener una columna vertebral neutra durante todo el movimiento.",
    "Concéntrate en empujar a través de los talones para maximizar la activación de los glúteos.",
    "Controla la fase excéntrica (descenso) para mejorar el crecimiento muscular.",
    "Usa una almohadilla o toalla debajo de la mancuerna para mayor comodidad."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-hip-thrust-start.webp",
      "peak": "images/flat/dumbbell-hip-thrust-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-hip-thrust");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.