What muscles does the Dumbbell Hip Thrust work?

The Dumbbell Hip Thrust mainly works the glutes and hamstrings.

How many sets and reps of the Dumbbell Hip Thrust?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Hip Thrust?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Monster Walk work the same main muscle.

Dumbbell Hip Thrust

With the upper back on a bench and a dumbbell over the hips, drive to full extension and squeeze the glutes.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings
Equipment: Dumbbell
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the glutes, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Hip Thrust work?: The Dumbbell Hip Thrust mainly works the glutes and hamstrings.
What equipment do you need for the Dumbbell Hip Thrust?: A dumbbell.
How many sets and reps of the Dumbbell Hip Thrust?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Hip Thrust?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Hip Thrust to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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