Dumbbell Staggered Hip Thrust
Build a better booty with Dumbbell Staggered Hip Thrusts! Target your glutes and hamstrings with this powerful exercise.
The Dumbbell Staggered Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Staggered Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Dumbbell Staggered Hip Thrust Variations and Alternatives
How to do the Dumbbell Staggered Hip Thrust
Sit on the ground with a bench directly behind you. Have a dumbbell placed nearby.
Lean against the bench so that your shoulder blades are near the top of it.
Place the dumbbell comfortably over your hips.
Plant your feet flat on the ground about hip-width apart and close to your butt.
Drive through your heels and thrust your hips upwards as far as possible, creating a straight line from your shoulders to your knees.
Squeeze your glutes at the top of the movement for a second.
Slowly lower your hips back to the ground without resting them down completely.
Repeat the movement for the desired number of reps.
Safety Tips: Ensure the bench is stable before you begin the exercise. Keep your chin tucked and look forward to keep the spine in a neutral position. Do not overextend or hyperextend your lower back at the top of the movement. Start with a lighter weight to ensure proper form before moving to heavier weights.
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Dumbbell Staggered Hip Thrust FAQs
What muscles does the Dumbbell Staggered Hip Thrust work?
The Dumbbell Staggered Hip Thrust mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Staggered Hip Thrust?
Exercise bench or dumbbells.
Is the Dumbbell Staggered Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Staggered Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Staggered Hip Thrust variations and alternatives?
Similar exercises include the Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust, Celebratory Hip Thrust and Dumbbell Chest Glute Bridge Press.
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