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Upper Legs · Dumbbell
Dumbbell Staggered Hip Thrust
Dumbbell Staggered Hip Thrust is an intermediate compound strength exercise that works the glutes (upper legs), with the quadriceps, core and calves 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 Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Core · Rectus Abdominis, Transversus Abdominis
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Staggered Hip Thrust
- Sit with your upper back against the edge of a flat bench and hold a dumbbell securely across your hips. Plant one foot close to your hips and place the opposite heel slightly farther forward with the toes raised.
- Press primarily through the foot closest to your hips and lift your hips toward the ceiling while using the forward heel lightly for balance.
- Continue lifting until your torso and working thigh form a straight line, keeping your hips level and squeezing your glutes at the top.
- Lower your hips with control, then repeat for the desired number of repetitions before switching to the other side.
Form tips
- Place most of your weight through the foot closest to your hips.
- Use the farther heel mainly for balance rather than driving equally through both legs.
- Stop at full hip extension without arching your lower back.
- Inhale as you lower your hips and exhale as you press them upward.
Dumbbell Staggered Hip Thrust alternatives
More glutes exercises
Dumbbell Staggered Hip Thrust FAQ
What muscles does Dumbbell Staggered Hip Thrust work?
Dumbbell Staggered Hip Thrust mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Biceps Femoris and Semitendinosus). The quadriceps, core and calves work as secondary muscles.
What equipment do you need for Dumbbell Staggered Hip Thrust?
You need a dumbbell.
How many sets and reps of Dumbbell Staggered Hip Thrust 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 Staggered Hip Thrust 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 Staggered Hip Thrust 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 Staggered Hip Thrust?
Other exercises for the glutes include Bodyweight Hip Thrust, Barbell Hip Thrust, Hip-Thrust in Smith Machine and Celebratory Hip Thrust.
For developers
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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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