Are you looking for a tutorial that shares how to do hip thrusts with dumbbells? You have come to the right place, as we will walk you through the simple steps you need to follow.
Hip thrusts are a great exercise for building strength and power in your glutes and hips. Dumbbells add an extra challenge to the movement, helping to build even more muscle and strength.
This article will guide you through the proper technique for performing hip thrusts with dumbbells, including tips for form, setup, and progression. Whether a beginner or an experienced lifter, you’ll learn how to do hip thrusts with dumbbells safely and effectively, making this exercise a valuable addition to your workout routine.
Before we proceed, let us look at the muscles worked by dumbbell hip thrusts.
Muscles Worked by the Dumbbell Hip Thrust
Dumbbell hip thrusts primarily target the muscles of the glutes, specifically the gluteus maximus. This muscle is the largest and most powerful in the glutes and is responsible for extending the hip. When performing dumbbell hip thrusts, the gluteus maximus is the primary muscle working to raise the hips off the bench or ball.
Additionally, the exercise also recruits the muscles of the hip complex, such as the gluteus medius and minimus, which are responsible for stabilizing the hip joint, and the hip flexors, which are responsible for flexing the hip.
The hamstrings (biceps femoris, semitendinosus, and semimembranosus) also play an essential role as synergist muscles during hip thrusts. As the glutes extend the hip, the hamstrings help control the movement and keep the knee extended.
Lastly, the muscles of the lower back, such as the erector spinae, also play a small role in stabilizing the spine during the exercise.
Overall, Dumbbell hip thrusts are a great way to target the glutes and hips and provide a good balance of activation in the lower body. This exercise can help improve your athletic performance and overall strength.
So, let’s get started and learn how to do hip thrusts with dumbbells!
Steps on How To Do Hip Thrusts With Dumbbells
Here are the steps to correctly perform hip thrusts with dumbbells:
- Begin by sitting on the floor with a bench or exercise ball behind you. Place the dumbbells on the floor beside you, with the weights facing up.
- Lean back against the bench or exercise ball and position the dumbbells on your hips. Your upper back and shoulders should rest on the bench or ball, with your feet flat on the floor.
- Drive your hips upward by pressing through your heels, squeezing your glutes, and extending your hips as you lift your body off the bench or ball. Keep your core tight and your back straight throughout the movement.
- As you lift your hips, the dumbbells will move toward your chest. Keep the dumbbells close to your hips and avoid letting them drift away from your body.
- Hold for a moment at the top of the movement and squeeze your glutes before slowly lowering your hips back down to the starting position.
- Repeat the movement for the desired reps, maintaining proper form throughout the exercise.
-Make sure to keep your core engaged and avoid arching your lower back
-Avoid letting the knees cave inwards, keep the knee tracking over the toes
-For an added challenge, you can place a barbell across your hips instead of a dumbbell.
It’s important to note that if you’re new to hip thrusts, you may want to start with body weight or light weight before using dumbbells. Additionally, it’s always a good idea to check with your doctor or a qualified trainer before starting any new exercise routine.
Dumbbell Hip Thrust Benefits
Dumbbell hip thrusts offer several benefits, including:
- Glute development
Dumbbell hip thrusts are effective for building strength and muscle mass in the glutes. The gluteus maximus is the primary muscle worked during the exercise, and the added resistance from the dumbbells helps to increase muscle activation and growth.
- Improved athletic performance
Strong glutes are crucial, as they are responsible for hip extension, an essential movement in many sports and activities. Dumbbell hip thrusts can help improve your explosive power and speed, making you a more effective athlete.
- Better hip stability
Dumbbell hip thrusts work the muscles of the hip complex, including the gluteus medius and minimus, which help to stabilize the hip joint. Hip stability can help prevent injury and improve your overall balance and coordination.
- Increased lower body strength
The exercise also recruits the muscles of the lower body, such as the hamstrings, which work as a synergist muscle during the exercise, and the erector spinae, which helps to stabilize the spine.
- Targeted muscle activation
Dumbbell hip thrusts isolate the glutes more than other exercises like squats or deadlifts, which can work other muscle groups like the quads. Dumbbell hip thrusts allow you to target the glutes and hips specifically, making it an excellent exercise for those looking to build a strong, toned lower body.
Dumbbell hip thrusts add a new element of challenge to the exercise, as they require you to stabilize the weight and perform the movement, which can be a nice change of pace from regular hip thrusts or other glute-targeting exercises.
It’s important to note that, as with any exercise, proper form is crucial to reap the benefits and avoid injury. It’s always a good idea to check with a qualified trainer before starting any new exercise routine.
Dumbbell Hip Thrust FAQs
Here are some frequently asked questions about dumbbell hip thrusts:
- What’s the proper weight to use for dumbbell hip thrusts?
The proper weight for dumbbell hip thrusts will depend on your fitness level and goals. If you are a beginner, start with a lightweight and focus on proper form. As you become more comfortable with the exercise, you can gradually increase your weight. It’s always a good idea to start with a weight that is light enough for you to perform the exercise with proper form for the desired number of reps.
- What’s the difference between a barbell hip thrust and a dumbbell hip thrust?
A barbell hip thrust and a dumbbell hip thrust are similar exercises, but there are a few key differences. The main difference is that a barbell hip thrust uses a barbell for resistance, while a dumbbell hip thrust uses dumbbells. Additionally, a barbell hip thrust typically allows for more weight to be used, making it more challenging. However, dumbbell hip thrusts allow for more range of motion and stability, which can be beneficial for targeting the glutes more effectively.
- What’s the best way to progress with dumbbell hip thrusts?
To progress with dumbbell hip thrusts, you can start by increasing your weight or adding more reps to your sets. Another way to progress is by increasing the difficulty of the exercise by performing single-leg hip thrusts or by adding a pause at the top of the movement.
- Are dumbbell hip thrusts safe for people with lower back pain?
Dumbbell hip thrusts can be safe for people with lower back pain as long as proper form is maintained and the exercise is performed with a weight appropriate for your fitness level. If you have any concerns, it’s always a good idea to check with your doctor or a qualified trainer before starting any new exercise routine.
- Can I do dumbbell hip thrusts every day?
It is not recommended to do dumbbell hip thrusts daily as the muscle needs time to recover and grow. It’s essential to allow for adequate rest and recovery between workout sessions. A typical workout split schedule would be doing hip thrusts twice a week with a day of rest in between.
It’s essential to follow a well-rounded workout program that includes a variety of exercises that target different muscle groups and to listen to your body and adjust your training accordingly. If you have any concerns or questions, it’s always a good idea to check with a qualified trainer.
By now, we are sure you have learned how to do hip thrusts with dumbbells. Dumbbell hip thrusts are excellent for building strength and muscle mass in the glutes, hips, and lower body. They offer several benefits, such as improved athletic performance, better hip stability, increased lower body strength, and targeted muscle activation.
Maintaining proper form and starting with a weight appropriate for your fitness level is important. As with any exercise, it’s important to check with your doctor or a qualified trainer before starting any new exercise routine and to follow a well-rounded workout program that includes a variety of exercises that target different muscle groups.
Need a pair of dumbbells? Check out our article on the best dumbbell set for 2023.