Exercise guide
Dumbbell hip thrust
Works your glutes, with help from your hamstrings. Dumbbells. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesglutes
Helpershamstrings
EquipmentDumbbells
LevelBeginner friendly
In your plan3 sets of 10-15 reps
Rest1 minute 30 seconds
How to do it
- Sit with your upper back against a bench and a dumbbell held on your hips.
- Feet flat, about hip width, so your shins are upright at the top.
- Drive your hips up until your body is flat from shoulders to knees.
- Squeeze your glutes for a second, then lower for 2 seconds.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
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Machine taken, or different kit? These train the same muscles, so your plan stays on track.
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