Where exactly should the dumbbell sit?

The dumbbell should rest in the crease of your hips. If the pressure is uncomfortable, you can fold a yoga mat or use a specialized foam pad between the weight and your body.

How high should the bench or platform be?

A standard bench is usually about 16 inches high, which works for most. The ideal height allows your shoulder blades to pivot on the edge while your feet remain flat.

Can I do this if I don't have a bench?

You can perform a dumbbell glute bridge on the floor, which has a smaller range of motion but targets the same muscles safely.

Dumbbell Hip Thrust Guide: Technique and Form

Master the dumbbell hip thrust with our expert guide. Learn the correct form, avoid common mistakes, and build stronger glutes with this effective exercise.

How to Perform

Sit on the floor with your upper back resting against a stable bench or elevated platform.
Place a dumbbell across your hips, using your hands or a towel to pad the weight and keep it steady.
Position your feet flat on the floor, roughly shoulder-width apart, so your shins are vertical at the top of the movement.
Drive through your heels to lift your hips toward the ceiling until your torso is parallel to the floor.
Squeeze your glutes hard at the peak of the movement while keeping your chin tucked toward your chest.
Lower your hips under control back toward the floor until they are just above the ground before starting the next rep.

Common Mistakes

Arching the lower back rather than tilting the pelvis.
Placing the feet too far forward, shifting the focus to the hamstrings.
Failing to reach full hip extension at the top of the lift.
Allowing the knees to cave inward during the upward phase.

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Adductors
Core

Related Guides

Glutes · Legs