compound · Hinge
Dumbbell Hip Thrust
Dumbbell Hip Thrust is a compound hinge movement for glutes, using Dumbbells and Flat Bench. It also works hamstrings. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- Dumbbells and Flat Bench
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 75s
- Force
- push
How to do it
- 1Set up
One heavy bell across the hip crease, shoulder blades on the bench.
- 2The cue that matters
Lighter load, so slow the tempo and hold the top for three.
- 3Work it
3 sets of 12-20, resting about 1 minute between them.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings