Dumbbell hip thrust

Hamstrings

🔧 Dumbbells, Flat Bench ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Sit on a bench with upper back supported, knees bent, feet flat. Hold a dumbbell horizontally across your hips. Engage core, drive through heels to lift hips, forming a straight line from shoulders to knees. Squeeze glutes and hold. Slowly lower back to starting position without touching the ground. Repeat.

Muscles Worked

Biceps Femoris

Secondary: Adductors (3, 10):, Erector Spinae, Abs

Tips

Press upper back firmly into the bench for stability. Tuck chin to maintain neutral spine. Focus on squeezing glutes at the top. Avoid lower back arching; engage core. Start with a lighter dumbbell. Control the entire movement.

Similar exercises

Kettlebell hip thrust Hamstrings · 🔧 Kettlebell 3/10 Dumbbell single leg hip thrust Hamstrings · 🔧 Dumbbells, Flat Bench 4/10 Machine hip thrust Hamstrings · 🔧 Hip Thrust Machine 2/10 Balance trainer hip thrust Hamstrings · 🔧 Balance Trainer 2/10 Barbell hip thrust Glutes · 🔧 Barbell 3/10 Stability ball hip thrust Hamstrings · 🔧 Stability Ball 2/10 Resistance band hip thrust Hamstrings · 🔧 Resistance band 2/10 Smith machine hip thrust Hamstrings · 🔧 Smith Machine, Flat Bench 2/10

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.