Fysiqal

Hip Hinge · Beginner

Dumbbell Hip Thrust

Compound hip hinge exercise using dumbbell, bench.
Movement pattern
Hip Hinge
Difficulty
Beginner
Equipment
Dumbbell, Bench
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Dumbbell Hip Thrust and each workout shows your best set by estimated 1RM.

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How to do the Dumbbell Hip Thrust

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Adductor magnus (synergist, low emphasis)

  • Knee extensionsecondary action

    Rectus femoris (synergist, low emphasis); Vastus lateralis (synergist, low emphasis); Vastus medialis (synergist, low emphasis); Vastus intermedius (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, moderate emphasis)

Related exercises

All hip hinge exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.