Hip Thrust (Dumbbell)
A glute-focused resistance exercise where you rest your upper back against a bench and drive your hips upward with a dumbbell placed across your lap. It effectively isolates the gluteus maximus for strength and hypertrophy while minimizing lower back strain compared to standing exercises.
Glute training often requires high volume, but fatigue can easily shift the load to your lower back if you aren't recovered. The AI analyzes your HRV and sleep data to determine if your posterior chain is ready for heavy loading or if you should focus on lighter, higher-rep activation. Additionally, by tracking RPE and weight used over time, the app ensures you are progressively overloading the glutes without compromising the full range of motion needed for maximum contraction.
Form Cues
- Position your shoulder blades securely against the edge of the bench
- Tuck your chin and keep your eyes looking forward, not up
- Place the dumbbell comfortably over your hip creases
- Drive through your heels to fully extend your hips
- Squeeze your glutes maximally at the top of the movement
- Don't hyperextend your lower back at the top
- Don't let your knees cave inward as you push up
- Don't push through your toes or let your heels lift
- Don't throw your head back to look at the ceiling
- Don't swing the weight up using momentum
Common Mistakes
- Hyperextending the lumbar spine
- Improper foot placement causing hamstring dominance
- Neck strain from looking up
- Shortening the range of motion
- Using a bench that is too high
Muscles Worked
This exercise is a powerhouse for the gluteus maximus, placing it under significant tension at full extension. It also recruits the quadriceps and hamstrings for stability, but the bent-knee position reduces hamstring contribution compared to other hinge movements, making it superior for pure glute isolation.
Primary
Secondary
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