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Legs

Dumbbell hip thrust: how to do it with good form

The dumbbell hip thrust trains the glutes hard and can be done at home with a sofa or bench.

How to do it

  1. 1

    Sit on the floor with your upper back against a bench or sofa.

  2. 2

    Rest a dumbbell across your hips and hold it in place.

  3. 3

    Drive your hips up through your heels until your body is straight from knees to shoulders.

  4. 4

    Squeeze your glutes at the top and lower under control.

Common mistakes

  • Arching the lower back at the top.
  • Feet placed too far forward.
  • Pushing through the toes.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More legs exercises

Healti provides general information about nutrition and training. It is not medical advice.