How to do a dumbbell hip thrust

Lower bodyDumbbellsBeginner

Upper back on a bench, dumbbell across your hips, drive up — the big loaded glute builder.

How to do it

1Upper back on a bench, dumbbell on your hips
2Drive your hips up until your body is level
3Squeeze hard at the top, lower with control

Common mistakes

×Overarching your lower back at the top
×Pushing through your toes instead of your heels

Muscles worked

Glutes Hamstrings

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