Dumbbell Hip Thrust
Gym Exercise Card
Equipment
The dumbbell hip thrust strengthens the glutes and improves hip extension. It involves lifting hips against resistance while shoulders rest on an elevated surface, engaging core and lower body muscles.
How to do it
- Sit on the ground with upper back resting on a bench and feet flat.
- Hold dumbbells on hips, engage core, and press through heels.
- Lift hips to align with shoulders and knees, squeezing the glutes.
- Lower hips back to start, ensuring controlled movement.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Gluteus Maximus
Secondary Erector Spinae Hamstrings Quadriceps
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