Zirv Fitness
Strength exercise

Dumbbell Hip Thrust

How to do it

  1. Sit on the floor with your upper back against a bench.
  2. Place a barbell or weight across your hips.
  3. Plant your feet flat on the floor, hip-width apart.
  4. Drive through your heels to lift your hips until your body forms a straight line.
  5. Squeeze your glutes at the top.
  6. Lower your hips back down with control.

Muscles worked

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Related Hamstrings exercises

Arm Swings (Horizontal)Arm Swings (Vertical)Axle DeadliftBand DeadliftBand Good MorningBand Leg Curl
Type
Strength
Equipment
Dumbbells
Primary muscles
Biceps Femoris
Measured in
Reps and weight