Dumbbell Hip Thrust
Dumbbell Hip Thrust is a dumbbell legs exercise for the glutes, and it also works the hamstrings. If you cannot do it, B-Stance Hip Thrust or Barbell Hip Thrust are good swaps.
Muscles worked
Glutes · main
Hamstrings
How to do it
- Sit on the floor with your upper back against a bench and a dumbbell resting on your hips.
- Plant your feet flat, hip width, knees bent.
- Drive through your heels and lift your hips until your body is straight from shoulders to knees.
- Squeeze your glutes at the top, then lower slowly.
Watch out: Arching your lower back at the top instead of finishing with your glutes.
Alternatives
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