Dumbbell Hip Thrust (VERSION 2)
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Hips
- Typ
- Strength
The dumbbell hip thrust is a glute-focused strength exercise performed with your upper back on a bench and a dumbbell loaded across your hips. It primarily builds the glutes, with the hamstrings and core helping to drive and stabilize the lift. It's a joint-friendly way to add resistance to hip extension without needing a barbell.
Dumbbell Hip Thrust (VERSION 2): So führst du sie aus
- 1Sit on the floor with your upper back resting against the long edge of a bench and your knees bent, feet flat on the floor.
- 2Hold a dumbbell vertically and rest it across the front of your hips, steadying it with both hands so it stays centered.
- 3Plant your feet about hip-width apart, roughly under your knees, and brace your core.
- 4Drive through your heels and push your hips straight up until your torso and thighs form a flat line, squeezing your glutes hard at the top.
- 5Keep your chin tucked and your ribs down so the movement comes from your hips, not your lower back.
- 6Pause briefly at the top with your shins close to vertical.
- 7Lower your hips under control until they hover just above the floor, keeping tension on the glutes.
- 8Complete your reps, then set the dumbbell down to the side and step out from under it.
Technik-Tipps
- Keep the dumbbell snug against your hip crease and steady it with your hands so it doesn't roll or shift during the set.
- Push through your heels rather than your toes to keep the work on your glutes.
- Tuck your chin and look slightly forward to keep your spine neutral instead of overarching at the top.
- Use a pad or rolled towel under the dumbbell if it digs into your hips, and keep a controlled tempo on the way down.
Häufige Fehler
- Overarching your lower back at the top instead of finishing with a hip squeeze, which shifts load off the glutes and strains the spine.
- Pushing through your toes and letting your heels lift, which reduces glute drive and makes the lift less stable.
- Bouncing your hips off the floor at the bottom, which removes tension from the glutes and turns it into momentum.
- Letting the dumbbell drift off-center or roll up your torso, which kills your bracing and can cause it to slip mid-rep.
Häufig gestellte Fragen
What muscles does the dumbbell hip thrust work?
It mainly works the glutes, with the hamstrings assisting in hip extension and the core helping to stabilize your torso throughout the rep.
Where should I feel the dumbbell hip thrust?
You should feel it in your glutes, especially at the top of the rep as you squeeze your hips fully extended. If you mostly feel it in your lower back, tuck your ribs and chin and stop short of overarching.
Is the dumbbell hip thrust good for beginners?
Yes. The dumbbell lets you start light and is easier to set up than a loaded barbell, making it a beginner-friendly way to learn hip extension and build glute strength.
How many sets and reps should I do?
For glute strength and size, 3–4 sets of 10–15 controlled reps is a sensible default. Pause and squeeze at the top of each rep rather than chasing a heavier dumbbell.
