Hip Thrust – Dumbbell

Learn how to do Hip Thrust – Dumbbell with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Glutes HamstringsQuadriceps Dumbbells

Hip Thrust – Dumbbell is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Quadriceps. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Hip Thrust – Dumbbell

A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain.


Instructions:


  • Sit on the floor with your upper back against a bench and feet flat on the ground.

  • Place the dumbbell across your hips and hold it securely.

  • Engage your core and drive through your heels to lift your hips upward.

  • Squeeze your glutes at the top position.

  • Lower your hips back down in a controlled manner and repeat.


Common mistakes:


  • Arching the lower back at the top.

  • Letting knees cave inward.

  • Using momentum instead of controlled movement.

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Muscles & equipment

Primary muscleGlutesSecondary muscleHamstringsSecondary muscleQuadriceps
EquipmentDumbbells

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Hip Thrust – Dumbbell

Type
Dumbbells exercise
Primary muscle
Glutes
Secondary muscles
Hamstrings, Quadriceps
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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Cable Glute Kickback – standing
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Cable Glute Kickback – standing

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Cable Hip Abductions – Standing
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Cable Hip Abductions – Standing

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Hip Thrust – Machine
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Hip Thrust – Machine

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Single Leg Dumbbell Hip Thrust
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Single Leg Dumbbell Hip Thrust

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FAQ: Hip Thrust – Dumbbell

What muscles does Hip Thrust – Dumbbell work?

Hip Thrust – Dumbbell primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps.

How do you do Hip Thrust – Dumbbell correctly?

A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain. Instructions: Sit on the floor with your upper...

Is Hip Thrust – Dumbbell good for beginners?

Hip Thrust – Dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Hip Thrust – Dumbbell?

Hip Thrust – Dumbbell requires: Dumbbells.

What are the benefits of Hip Thrust – Dumbbell?

Hip Thrust – Dumbbell strengthens the Glutes, engages the Hamstrings and Quadriceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Hip Thrust – Dumbbell?

Similar exercises to Hip Thrust – Dumbbell include Hip Thrust – Machine, Single Leg Hip Thrust – Machine, Cable Glute Kickback – standing, Cable Hip Abductions – Standing. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Hip Thrust – Dumbbell better than Hip Thrust – Machine?

Both Hip Thrust – Dumbbell and Hip Thrust – Machine target the Glutes. Hip Thrust – Dumbbell uses Dumbbells, while Hip Thrust – Machine offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Hip Thrust – Machine
MET 5.5

Hip Thrust – Machine

  • Machine
Single Leg Hip Thrust – Machine
MET 6

Single Leg Hip Thrust – Machine

  • Machine
Cable Glute Kickback – standing
MET 3.5

Cable Glute Kickback – standing

  • Cable
Cable Hip Abductions – Standing
MET 3.5

Cable Hip Abductions – Standing

  • Cable
Wide Stance Belt Squat – Machine
MET 5.5

Wide Stance Belt Squat – Machine

  • Machine
  • Belt

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