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Exercise 215

Dumbbell Hip Thrust on Bench

Hip extension with the upper back supported on a bench and a dumbbell secured across the hips, primarily strengthening the glutes with support from the hamstrings and core.

CoreLegsGlutes
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How to perform it

  1. Sit on the floor with your upper back supported on a stable bench.
  2. Place a dumbbell across your hips and hold it securely with both hands.
  3. Keep your feet flat on the floor about hip-width apart with your knees bent.
  4. Brace your core and keep your spine neutral.
  5. Drive through your heels and raise your hips in a controlled motion.
  6. Lift until your shoulders, hips and knees align, squeezing the glutes at the top.
  7. Lower slowly while keeping the dumbbell stable.
  8. Repeat while keeping your knees aligned and feet firmly planted.

What you should feel

Primary activation in the glutes, with the hamstrings and core helping stabilize the body. The dumbbell should remain secure across the hips throughout each repetition.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Dumbbell Hip Thrust on Bench?

Sit on the floor with your upper back supported on a stable bench. Place a dumbbell across your hips and hold it securely with both hands. Keep your feet flat on the floor about hip-width apart with your knees bent. Brace your core and keep your spine neutral. Drive through your heels and raise your hips in a controlled motion. Lift until your shoulders, hips and knees align, squeezing the glutes at the top. Lower slowly while keeping the dumbbell stable. Repeat while keeping your knees aligned and feet firmly planted.

What muscles does Dumbbell Hip Thrust on Bench work?

Hip extension with the upper back supported on a bench and a dumbbell secured across the hips, primarily strengthening the glutes with support from the hamstrings and core.

What should I feel during Dumbbell Hip Thrust on Bench?

Primary activation in the glutes, with the hamstrings and core helping stabilize the body. The dumbbell should remain secure across the hips throughout each repetition.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.