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§ L · Exercises · GlutesUpdated

Dumbbell Hip Thrust

Builds the glutes and hip extension strength, helping with power, running, and many lower body lifts.

Base exercise: Hip thrust
All glute exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Glutes
Supporting muscles
Lower BackHamstrings

How to perform

§ 02 · Steps
  1. 01

    Position your upper back against the edge of a bench, bend your knees, and place your feet firmly on the floor hip-width apart.

  2. 02

    Place a dumbbell horizontally across your hips and hold it in place with your hands, brace your core, and keep your chin slightly tucked.

  3. 03

    Drive your hips up by squeezing your glutes until your body forms a straight line from your knees to your shoulders and your shins are nearly vertical.

  4. 04

    Pause briefly at the top and make sure you do not overextend your lower back.

  5. 05

    Lower your hips under control toward the floor and repeat, keeping your knees in line with your toes.

Beginner's guide

§ 03 · Guide
What it works

Builds the glutes and hip extension strength, helping with power, running, and many lower body lifts.

What it should feel like

You should feel it in your glutes, with some work in the hamstrings. It should not be driven by your lower back or mostly your quads.

Most common mistake

A common mistake is overextending the lower back at the top. Squeeze your glutes, keep your ribs down, and stop when your body is in a straight line.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Hip Thrust is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Adjust your foot position so that your shins are nearly vertical at the top and you feel the work in your glutes. Keep your rib cage down and maintain a posterior pelvic tilt at the top to prevent the load from shifting to your lower back.

This exercise effectively targets the glutes through a large range of motion, and the load is easy to increase by using a dumbbell.

More exercises: Glutes

§ 06 · Same muscles

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