Interested in giving the exercise a try yourself?
Heres everything you oughta know about the dumbbell hip thrust.
What is the hip thrust?
Katie Thompson
This gives you an increased range of motion.
They are considered a horizontally loaded exercise, unlike the squat or deadlift, which are vertically loaded.
What is the hip thrust exercise good for?
Katie Thompson
Doing exercises that strengthen your glutes is important because they are your bodys main drivers of power and movement.
They are responsible for a lot of stability at your hips and low back.
So building strong glutes play an important role in warding off lower back pain.
Why is the hip thrust exercise so good for your glutes?
Plus, your hamstring muscles shorten during knee flexion, allowing for greater isolation of your glutes.
(There wasnt a difference in peak gluteus maximus activation between the back squat and split squat.)
You have a lot more muscle groups coming in, like your core and back, depending onthe variation.
When comparing hip thrusts to deadlifts, hip thrusts also take the laurels.
(That said, the traditional deadlift demonstrates more hamstring activation than the hip thrust.)
Can you do weighted hip thrusts with dumbbells?
When youre ready to add weight, you could start with either one or two dumbbells.
Then, when youre ready to go heavier, you could increase the weight.
When adding the dumbbell hip thrust to your routine, Rice recommends doing them during your lower-body workouts.
If theyre one of your heavy lifts of the day, do them toward the beginning of your workout.
Whats the difference between barbell and dumbbell hip thrusts?
But there are a few differences, some of which can be especially helpful for newer lifters.
Other than that, the main difference between the barbell and dumbbell hip thrusts is the setup.
The barbell hip thrust can be a little more cumbersome to set up.
First, if youre using plates, youll have to load them up before you do anything else.
A barbell pad can be a great investment as well.
What are some form cues to keep in mind with the dumbbell hip thrust?
Having your feet closer to your butt will make it so that youre using your glutes more.
If you notice your lower back arching, you may not be engaging your core, says DeMattos.
As you load, think about tucking your pelvis under and squeezing your glutes, she says.
Another cue that helps is to think about rotating your hip bones up toward your nose, DeMattos says.
Its the same sensation when youre trying to zip up your jeans.
You tilt your hips up toward you so you might zip them up.
Thats what a posterior pelvic tilt is.
