Two-Dumbbell Hip Thrust

Dumbbell variation that lets each side adjust independently and find a joint-friendly range of motion.

• Compound
• Dumbbell
• Beginner

How to do it

• Position both dumbbells symmetrically before starting
• Control each side without letting the dominant side lead
• Keep wrist, elbow, and load aligned

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Lift and squeeze 1–2 s at the top, lower for 2 s under control

Common mistakes

• Banging the dumbbells together and losing tension
• Compensating for asymmetry by rotating the torso

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Dumbbell Hip Thrust (feet elevated)
• Hip Thrust
• Glute Bridge