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hip extension
Dumbbell Hip Thrust
Search GoogleDumbbell Hip Thrust is a beginner hip extension exercise using dumbbell and bench. It primarily trains glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- glutes
- Secondary
- hamstrings, core
- Equipment
- dumbbell, bench
- Mechanic
- compound
Setup
- — Prepare the bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell hip thrust.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Center the dumbbell over the hips and squeeze the glutes at the top.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hip extension.
- — Center the dumbbell over the hips and squeeze the glutes at the top.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo dumbbell hip thrust
Regressions
- — Supported or reduced-range dumbbell hip thrust