✓ Correct form
Glutes · Beginner
Dumbbell Hip Thrust
Glutes · also Hamstrings
Equipment: Dumbbell, Flat Bench
How to do it
- Sit with your upper back against a bench, dumbbell on your hips
- Plant your feet so your shins will be vertical at the top
- Brace your abs and hold the dumbbell with both hands
- Drive through your heels until hips align with knees and shoulders
- Squeeze your glutes for a second, then lower with control
Common mistake
✕ FEET TOO FAR OUT → ✓ SHINS VERTICAL AT THE TOP
Starting point: 3 sets × 10–15 reps, 75s rest.
In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.
Coming soon to the App StoreOpen in the app
Cues checked against: acefitness.org, hss.edu, pmc.ncbi.nlm.nih.gov.
