Where should the dumbbell sit on my hips during hip thrusts?

Position the dumbbell directly over your hip crease where your thighs meet your pelvis, typically just below your hip bones. You may want to place a towel or pad under the dumbbell for comfort, especially as you increase weight.

How far apart should my feet be for dumbbell hip thrusts?

Start with your feet roughly hip-width apart and adjust based on what allows you to feel the strongest glute contraction. Some lifters prefer a slightly wider stance, so experiment within a few inches to find your optimal position.

Should my knees move forward during the hip thrust?

Your knees should stay relatively stable over your ankles, with minimal forward travel during the movement. If your knees shift forward significantly, move your feet slightly closer to the bench to keep your shins more vertical at the top.

Hip Thrust (Dumbbell)

The dumbbell hip thrust is a glute-focused exercise performed with your upper back supported on a bench and a dumbbell resting on your hips as you drive through your heels to extend at the hips. It suits lifters at any level who want to build stronger, more developed glutes with accessible equipment.

Muscle group: Glutes
Primary muscles: glutes
Equipment: Dumbbell

How to do the Hip Thrust (Dumbbell)

Sit on the floor with your upper back against the long side of a bench, knees bent and feet flat on the floor about hip-width apart.
Place a dumbbell vertically across your hips and hold it in place with both hands.
Drive through your heels and squeeze your glutes to lift your hips until your torso is parallel to the floor.
Pause briefly at the top with your glutes fully contracted and your body forming a straight line from shoulders to knees.
Lower your hips back down under control until they hover just above the floor, then repeat.

Form tips

Keep your chin tucked and gaze forward throughout the movement to maintain a neutral spine and avoid hyperextending your lower back.
Drive your knees slightly outward as you thrust to engage your glutes more fully and prevent knee valgus.
Position the bench so your shoulder blades rest on it at the top of the movement, not your neck or lower back.

Common mistakes

Overextending the lower back at the top: this shifts tension away from the glutes and can cause discomfort in the lumbar spine.
Lifting the heels off the floor: this reduces glute activation and places more stress on the quadriceps and knees.
Rushing through the repetitions without pausing at the top: this minimizes time under tension and reduces the effectiveness of the glute contraction.

Sets and reps

For strength, perform 3 to 5 sets of 5 to 8 reps with a heavier dumbbell; for hypertrophy, use 3 to 4 sets of 10 to 15 reps with moderate weight.

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Frequently asked questions

Where should the dumbbell sit on my hips during hip thrusts?: Position the dumbbell directly over your hip crease where your thighs meet your pelvis, typically just below your hip bones. You may want to place a towel or pad under the dumbbell for comfort, especially as you increase weight.
How far apart should my feet be for dumbbell hip thrusts?: Start with your feet roughly hip-width apart and adjust based on what allows you to feel the strongest glute contraction. Some lifters prefer a slightly wider stance, so experiment within a few inches to find your optimal position.
Should my knees move forward during the hip thrust?: Your knees should stay relatively stable over your ankles, with minimal forward travel during the movement. If your knees shift forward significantly, move your feet slightly closer to the bench to keep your shins more vertical at the top.

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