Dumbbell Stance Hip B Thrust
The Dumbbell Stance Hip B Thrust mainly works the glutes & hips, with help from the hamstrings, quads and lower back. You'll need: dumbbells and exercise bench.
Required Equipment
Optional Equipment
Dumbbell Stance Hip B Thrust Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Quads (quadriceps femoris); Spinal Erectors (erector spinae)
How to do the Dumbbell Stance Hip B Thrust
Setup
Place a sturdy chair, bench, or couch against a wall to ensure it remains stationary.
Sit on the floor with your upper back resting against the edge of the chair/bench.
With feet planted flat on the floor at about shoulder-width apart, bend your knees to approximately 90 degrees.
Place a dumbbell across your lap, holding it securely with both hands to prevent it from rolling.
Execution
Brace your core tightly and drive through your heels to lift your hips toward the ceiling.
Squeeze your glutes at the top of the movement; your body should form a straight line from your shoulders to your knees.
Ensure you do not overarch your lower back at the peak of the motion.
Slowly lower your hips back toward the floor while maintaining control over the weight. Do not let your glutes touch the ground completely, then push back up into the next repetition.
Dumbbell Stance Hip B Thrust FAQs
What muscles does the Dumbbell Stance Hip B Thrust work?
The Dumbbell Stance Hip B Thrust mainly works the glutes & hips, with help from the hamstrings, quads and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Dumbbell Stance Hip B Thrust?
Dumbbells and exercise bench.
What workout day should the Dumbbell Stance Hip B Thrust go on?
It belongs on leg day in a push/pull/legs routine.
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