Two-Dumbbell Hip Thrust
A bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.
- Body part
- Glutes: all exercises
- Movement
- Hinge: all exercises
What it trains
- Gluteus Maximus, Primary, 85%
- Biceps Femoris, Secondary, 50%
- Semitendinosus, Secondary, 50%
- Semimembranosus, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
How to perform
Sit in front of a stable bench with your upper back against its edge and both feet flat on the floor.
Place one dumbbell near each hip over the upper thighs, holding each securely with the corresponding hand.
Press through both feet and extend your hips until your trunk and thighs form a straight line.
Lower your hips under control while keeping both dumbbells stable, then repeat.
Tips
Use a bench that cannot slide or tip.
Keep both dumbbells secure and distribute the load evenly.
Keep your knees aligned with your feet and your heels grounded.
Stop at hip extension without forcing a lower-back arch.
Common mistakes
Allowing one dumbbell to slide or one side of the pelvis to rise first.
Arching the lower back instead of extending the hips.
Bouncing at the bottom or lifting the heels.
Related exercises
Variations · 1
Single-Dumbbell Hip Thrust
One dumbbell across the hips versus two separate dumbbells.
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