Which muscles does the hip thrust (dumbbell) work?

The hip thrust (dumbbell) mainly works your glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hip thrust (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hip Thrust (Dumbbell): how to do it and muscles worked

The hip thrust (dumbbell) mainly works your glutes, with help from your hamstrings. You need dumbbells.

Muscles worked

Main

Glutes

Helping

Hamstrings

How to do the hip thrust (dumbbell)

1
Sit on the floor with your upper back against a bench, a dumbbell resting across your hips held with both hands, feet flat.
2
Drive your heels into the floor and lift your hips until your thighs are parallel to the ground, squeezing your glutes at the top.
3
Pause for a second, then lower slowly. Exhale as you thrust and inhale as you come down.

Form tip: Place a folded towel under the dumbbell for comfort and keep your chin tucked, so you avoid arching your lower back.

Common questions

Which muscles does the hip thrust (dumbbell) work?: The hip thrust (dumbbell) mainly works your glutes. It also involves your hamstrings.
What equipment do I need for the hip thrust (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hip thrust (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.