At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2 kg
How to do it
- Upper back against a bench or couch, dumbbell on your hips.
- Drive up through your heels.
- Pause briefly at the top.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank.
Watch a demo by Mike | J2FIT Strength & Conditioning on YouTube
Why rating B
A good hip thrust at home; one dumbbell soon gets too light, so reps run high. Hence B.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Hip Thrust · Barbell · rating A
- Single-Leg Dumbbell Hip Thrust · Dumbbell · rating A
- Glute Bridge · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell hip thrust.
Let Mitta set the weight.
Mitta plans the dumbbell hip thrust with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell hip thrust
What muscles does the dumbbell hip thrust work?
The dumbbell hip thrust mainly trains your glutes. Your hamstrings help.
How many reps of the dumbbell hip thrust should I do?
Mitta plans the dumbbell hip thrust at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell hip thrust?
Good alternatives that train the same muscle are the barbell hip thrust, single-leg dumbbell hip thrust and glute bridge.
Is the dumbbell hip thrust good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell hip thrust have rating B?
A good hip thrust at home; one dumbbell soon gets too light, so reps run high. Hence B.
Sources
- Plotkin et al. 2023, Front Physiol (hip thrust vs squat: gelijke bilgroei, squat meer quad- en adductorgroei) doi.org/10.3389/fphys.2023.1279170