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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes
- Secondary muscles
- Biceps Quadriceps
- Equipment
- Dumbbells
Dumbbell Hip Thrust (Version 2)
4 steps Updated 29/08/2026
Dumbbell Hip Thrust (Version 2) is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a dumbbell across your hips, holding it with both hands for stability.
- Press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Lower your hips back down to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Dumbbell Hip Thrust (Version 2)
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