Legs
Dumbbell Hip Thrust
A targeted glute-building staple that maximizes hip extension and stability using a single weight.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.