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How to Do Dumbbell Hip Thrust — Form, Muscles & Tips

Learn how to do the Dumbbell Hip Thrust: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit against a bench with your shoulder blades on the edge and a dumbbell resting on your hips.
  2. Feet flat on the floor, hip-width apart.
  3. Hold the dumbbell in place with both hands.
  4. Drive through your heels to thrust your hips upward, squeezing your glutes hard at the top.
  5. Hold briefly at full hip extension.
  6. Lower your hips back to the floor.
  7. Repeat for the desired number of repetitions.