GlutesdumbbellMain Workout · 3 sets · 10-12 reps
Dumbbell Hip Thrust
Shoulders on the bench, drive hips to a straight line, squeeze.
Muscles worked
Primary movers
Glutes
Assisting
HamstringsLower back
Tracked signal
Hip angle
Reference range
105° → 144°
Reference tempo
~2.5s / rep
How to do it
- 1
Upper back on the bench, feet planted, weight on your hips.
- 2
Drive your hips up until your torso is level.
- 3
Squeeze your glutes hard at the top.
- 4
Lower under control without resting at the bottom.