Dumbbell Hip Thrust (feet elevated)

Hip extension with a dumbbell over your pelvis; raised heels increase glute involvement.

• Compound
• Dumbbell
• Beginner

How to do it

• Upper back supported on the bench
• Dumbbell over your hips, drive through your heels
• Squeeze your glutes at the top without hyperextending your 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 at the top
• A short range that never locks out the hips

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Hip Thrust
• Glute Bridge