Two-Dumbbell Hip Thrust

Hip thrust with two dumbbells over the hips: the load is spread across both sides.

• Compound
• Dumbbell
• Beginner

How to do it

• One dumbbell on each side of the hips, or both together at the center
• Upper back on the bench and chin tucked
• Drive through the heels and lock out by squeezing the glutes, without arching the lower back

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

• Hyperextending your lower back instead of extending your hips
• Letting the dumbbells roll up the abdomen as you rise

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

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