Legs · Dumbbell
Dumbbell Hip Thrust
How to do the dumbbell hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor with your upper back against a bench and rest a dumbbell across your hips, holding it in place. Plant your feet flat and drive through your heels to extend your hips until your body forms a straight line from shoulders to knees. Lower your hips under control and repeat.
- 1Glutes driving the dumbbell up as your hips extend
- 2A hard glute squeeze at the top with heels planted
- 3Chin tucked and ribs down to keep tension across your hips
Common mistakes
- Do not arch your lower back or push your hips too high
- Avoid initiating with your hamstrings or lower back, lead with the glutes
- Do not let your knees flare out or collapse inward
Muscles worked
The dumbbell hip thrust mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
Kovo programs the dumbbell hip thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.