Glutes · Hip hinge
Dumbbell Hip Thrust
Glutes and hamstrings
Primary areaGlutes
PatternHip hinge
DifficultyIntermediate
TrackingRepetitions
SETUP
Equipment and muscle focus
- Equipment
- Dumbbell · Bench or sturdy box
- Primary
- Glutes
- Laterality
- Both sides
- Load tracking
- External load
- Editorial status
- Reviewed base movement
MOVEMENT GUIDE
How to perform it
Coaching cues
- Support the lower shoulder blades on the bench.
- Keep your chin gently tucked.
- Finish with level hips and stacked ribs.
LIBRARY CONNECTIONS
Where this exercise appears
13 sessions · 6 programs · 4 circuits
Glutes & Legs Builder45–55 min · Returning or intermediateGym Complete: Balanced40–60 min · All levelsGym Complete: Steady Volume40–60 min · All levelsGym Lower Builder45–55 min · All levelsGym Strength: 4 Weeks4 weeks · 3 days per weekBalanced Muscle: 4 Weeks4 weeks · 3 days per weekStrong Her Circuit3 rounds · All levelsWomen’s Glutes & Core: Challenge4 rounds · All levelsView all connectionsSearch and filter all 23 related items