How To Do Dumbbell Hip Thrust Properly

The dumbbell hip thrust grows and strengthens your posterior chain. Additionally, the workout provides you with a good form so that you can perform other exercises easily.

You will require one dumbbell and a bench to perform this exercise. Ensure that you secure the bench so that it does not move as you perform the technique.

This prevents falls and injuries.

How to do the dumbbell hip thrust:

  • Place the dumbbell on the bench for easy accessibility then start by sitting on the ground and placing your back against the bench.
  • Tuck your chin, keep your chest down, and engage your core. This minimizes back pain.
  • Place your upper back on the bench then drive your hips upwards. Keep your body straight from your head to your knees. Bend your knees at 90 degrees and maintain tight abs. In that position, ensure that you can feel a slight tension on your hamstrings and glutes. Place the dumbbell on your pelvic bone. This marks your starting position.
  • In a slow and controlled motion, let the dumbbell sink your hips down towards the floor.
  • Return your hips to the starting position. Squeeze your glutes and press your heels as you perform this. This marks a complete rep.
  • Perform the exercise 10 times for 3 sets.

WHAT MUSCLES DOES DUMBBELL HIP THRUST WORK?

GLUTEUS MUSCLES

The dumbbell hip thrust mainly works your gluteus muscles. The routine targets your glutes the most since it works all your three gluteus muscle groups.

They include gluteus maximus, miimus, and medium. Therefore, your butt region grows and gets a rounder and firmer shape.

HAMSTRINGS

The exercise works, builds, and tones your hamstrings. Therefore, your legs become stronger and your athletic capabilities improve. Besides, the exercise enhances your lower body physique.

CORE

Throughout the entire technique, you engage your core muscles. This plays a vital role in increasing your core power. A strong core promotes good posture, balance, and coordination.

LOWER BACK MUSCLE

Your back is essential while performing the exercise since it supports the rest of the body. This enables your back muscles to grow and become stronger.

Besides, your risk of developing back pain reduces.   

DUMBBELL HIP THRUST BENEFITS

INCREASES THE SIZE OF YOUR GLUTES

The exercise mainly targets your glutes, which result in increase in their muscle mass. Furthermore, the dumbbell hip thrust contributes to a stronger, rounder, and firmer butt.

This improves your physique and boosts your confidence. For ladies, this is beneficial since bigger glutes accentuates your waist line.

REDUCES RISK OF INJURY

The procedure promotes stronger glutes, which reduces pressure on your lower back and hips. Additionally, the workout strengthens your lower body muscles, hence reducing the risk of injuries.  

BOOSTS YOUR ATHLETIC PERFORMANCE

The dumbbell hip thrust strengthens your legs, which enhance your athletic performance. Moreover, your muscle power and endurance level improves.

As a result, you are able to perform exercises such as basketball and running with minimal strain.

ENHANCES YOUR SQUATTING STRENGTH

Consistent performance of the exercise strengthens your lower body muscles.

As a result, your squatting strength improves since you are able to perform multiple squat variations with or without equipment. This is a significant milestone in your fitness progress.

PROMOTES BETTER POSTURE

The routine strengthens your posterior chain, hence promoting good posture. Good posture promotes confidence and eliminates back pain.

ALTERNATIVES TO DUMBBELL HIP THRUST

GLUTE BRIDGE

The glute bridge is a great alternative since it works your gluteus muscles. You do not require any equipment to perform this routine.

You can use a yoga mat if you do not want direct contact with the floor.

How to do the glute bridge:

  • Start by lying on the mat with your face facing upwards. Bend your knees and firmly press your feet on the ground. Place your arms at your sides. This is your starting position.
  • While squeezing your glutes, lift your hips from the floor. Lift your hips high enough so that your knees, hips, and shoulder form a diagonal line. Hold the position for a few seconds.
  • Lower your hips to the starting position.

CABLE GLUTE KICKBACKS

The cable glute kickbacks also tones and grows your lower body, particularly your glutes. You will require an ankle cuff attachment and cable machine to perform this exercise.

How to do the cable glute kickback:

  • Start by setting up the pulley system of the cable machine to the lowest level. Attach the ankle cuff to one of your ankles.
  • Bend over and hinge your waist. Ensure that your back is almost parallel to the floor. Hold the cable machine with both arms to promote stability.
  • While engaging your glutes and abs, extend your leg that has been attached a cuff, backward. Extend as far as possible.
  • Slowly return your leg to the starting point.
  • Repeat 5 times then switch to the opposite leg and perform 5 reps. Perform about 3 sets of the exercise.

DUMBBELL HIP THRUST MISTAKES TO AVOID

POSITIONING YOUR FEET TOO FAR FORWARD

Placing your feet too far is counterproductive. It gives little attention to your glutes and instead focuses on your hamstrings.

In order to fulfill the purpose of the exercise, which is to strengthen your glutes, ensure that you position your feet properly. Your knees should bend at 90 degrees.

PERFORMING A PARTIAL RANGE OF MOTION

Performing a partial range of motion will prevent you from working the targeted muscles. Ensure that you perform the full range of motion by bending your knees at 90 degrees with your legs.

HYPEREXTENDING YOUR LOWER BACK

 On lifting the dumbbells, avoid hyperextending your back. This can result to fatal injuries. Furthermore, less tension is exerted on your glutes.

To achieve better outcomes, ensure that your lower back is neutral.

CONCLUSION

The dumbbell hip thrust is a great exercise to enhance the size and shape of your glutes. To achieve great results, perform the routine consistently in a slow and controlled motion.

If you do not have a bench, you can substitute by using a stable box. Consult your fitness trainer if you experience challenges while performing the exercise.