Hip Thrust – Dumbbell
Learn how to do Hip Thrust – Dumbbell with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Hip Thrust – Dumbbell is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Quadriceps. It has a MET value of 5.5, meaning a 70 kg person burns approximately 193 calories in a 30-minute session.
How to Do Hip Thrust – Dumbbell
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain.
💡 Instructions:
Sit on the floor with your upper back against a bench and feet flat on the ground.
Place the dumbbell across your hips and hold it securely.
Engage your core and drive through your heels to lift your hips upward.
Squeeze your glutes at the top position.
Lower your hips back down in a controlled manner and repeat.
⚠️ Common mistakes:
Arching the lower back at the top.
Letting knees cave inward.
Using momentum instead of controlled movement.
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Start Free TrialMuscles Worked by Hip Thrust – Dumbbell
Equipment
- Dumbbells
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Hip Thrust – Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- MET value
- 5.5
- Calories (30 min, 70 kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
More Glutes Exercises
FAQ: Hip Thrust – Dumbbell
What muscles does Hip Thrust – Dumbbell work?
Hip Thrust – Dumbbell primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps.
How do you do Hip Thrust – Dumbbell correctly?
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain. 💡 Instructions: Sit on the floor with your upper...
Is Hip Thrust – Dumbbell good for beginners?
Hip Thrust – Dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Hip Thrust – Dumbbell?
Hip Thrust – Dumbbell requires: Dumbbells.
What are the benefits of Hip Thrust – Dumbbell?
Hip Thrust – Dumbbell strengthens the Glutes, engages the Hamstrings and Quadriceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Hip Thrust – Dumbbell?
Similar exercises to Hip Thrust – Dumbbell include Hip Thrust – Machine, Single Leg Hip Thrust – Machine, Cable Glute Kickback – standing, Cable Hip Abductions – Standing. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Hip Thrust – Dumbbell better than Hip Thrust – Machine?
Both Hip Thrust – Dumbbell and Hip Thrust – Machine target the Glutes. Hip Thrust – Dumbbell uses Dumbbells, while Hip Thrust – Machine offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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