How to Do Dumbbell Hip Thrust on Bench

Form Cues

1. 1

   Upper back rests on bench edge, drive through the heel

2. 2

   Fully extend the hip at the top and squeeze glutes hard

3. 3

   Position the bench so your knees form roughly a 90-degree angle at the top of the movement

4. 4

   Tuck your chin slightly and keep your gaze forward, not up at the ceiling

Common Mistakes

• ●

  Not fully extending the hip at the top — a partial range significantly reduces glute activation

• ●

  Hyperextending the lower back at the top instead of stopping at full hip extension — the rib cage and pelvis should stay aligned

• ●

  Placing feet too far forward or back — either reduces glute drive and shifts load elsewhere