Overview
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.
How To Do A Dumbbell Hip Thrust
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.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.