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Upper Legs · Dumbbell
Dumbbell Hip Thrust (Version 2)
Dumbbell Hip Thrust (Version 2) is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and quadriceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Quadriceps · Quadriceps Femoris
How to do Dumbbell Hip Thrust (Version 2)
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a dumbbell across your hips, holding it with both hands for stability.
- Press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Lower your hips back down to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Press through your heels to maximize glute activation.
- Avoid arching your lower back; maintain a neutral spine.
- Ensure the dumbbell is secure on your hips to avoid shifting during the exercise.
Dumbbell Hip Thrust (Version 2) alternatives
More glutes exercises
Dumbbell Hip Thrust (Version 2) FAQ
What muscles does Dumbbell Hip Thrust (Version 2) work?
Dumbbell Hip Thrust (Version 2) mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings and quadriceps work as secondary muscles.
What equipment do you need for Dumbbell Hip Thrust (Version 2)?
You need a dumbbell.
How many sets and reps of Dumbbell Hip Thrust (Version 2) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Hip Thrust (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Hip Thrust (Version 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Hip Thrust (Version 2)?
Other exercises for the glutes include Resistance Band Hip Thrust (Version 2), Barbell Hip Thrust, Bodyweight Hip Thrust and Hip-Thrust in Smith Machine.
For developers
Use Dumbbell Hip Thrust (Version 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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