It is an advanced and more effective version of the bridge exercise. However, instead of grabbing a barbell, swap it out for a dumbbell and perform your reps and sets accordingly!

How to Setup for the Hip Thrust. You will need the bench to be low – about 12 to 14 inches off of the ground. To setup your dumbbell hip thrust, you will need a bench that supports you just beneath your shoulder blades. If you don’t have the right bench, you can build one with step boxes and risers. The hip thrust was invented and popularized by Bret Contreras. How to do a Dumbbell Hip Thrust Place a dumbbell (weighing about 40-50 lbs) on your hips so that it feels tight at the bottom of the movement. Although both help in strengthening the hips, lower back, and thighs, the hip thrust is more challenging as you will do it at an elevation using your body weight or dumbbells, barbells, chains, and bands. The dumbbell hip thrust will be performed exactly the same as a barbell hip thrust. Keeping your knees flexed, bring your hips up by squeezing your glutes and driving through your feet.

dumbbell hip thrust