Dumbbell hip thrusts, Exercise: How to do it

Overview

Dumbbell hip thrusts, Exercise: How to do it

Dumbbell hip thrusts are a lower body exercise in which the torso and hips are thrust upward while the upper body is stabilized against a platform. To enhance the load, dumbbells are held on the hips. Glute strength is the main benefit of dumbbell hip thrusts; the quads, hamstrings, adductors, lower back, and core are all treated.

Glute strengthening improves posture, lowers the risk of pain and injury, and boosts sports performance by stabilizing the pelvis and knees. Due to its high load and volume exposure, hip thrusts are also an excellent way to increase the size of your glutes.

You may progress from bodyweight hip thrusts to dumbbell hip thrusts by adding as little as 1kg. This enables the glutes to gain strength, power, and endurance by progressively increasing the weight. You might wish to move on to barbell hip thrusts once you’ve mastered the 15-20 kg hip thrust.

How To Do A Dumbbell Hip Thrust

Position your feet level on the floor in front of you and lean your upper back against a box or bench. Your shoulder blades should rest against the edge at the bottom.

Just below the pelvis, place one or two dumbbells on your hips. Hold onto them the entire time you perform the workout.

Squeeze your glutes and engage your core to flatten your lower back. Then, force your hips upward by pushing through your heels. Stop when your shins are vertical and your body is in a straight line from your shoulders to your knees.

Squeeze your glutes and pause, then slowly return to the starting position, maintaining a neutral spine throughout.

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