MuscleWiki Logo
Primary
Secondary
Tertiary
Difficulty
Novice

Simplify your workout, anywhere

Download MuscleWiki Mobile for Fitness on the go

musclewiki_qrcode
App StoreGoogle Play

Dumbbell Hip Thrust

Place your shoulder blades against a box or bench that won't move.
Both your feet should be planted and your heels should not come off the floor. Point your toes forward.
Break at the hips. Seek the longest range of motion possible. Focus on the top end of the movement. Push your hips as high as possible on each rep.