What Is The Dumbbell Hip Thrust? The dumbbell hip thrust is an accessory compound exercise where the objective is to extend your hips repeatedly. To perform the exercise, you must position your upper back over a sturdy object, such as a gym bench or plyo box, and keep your buttocks in the air.

To do a hip thrust, you lean your shoulder blades against a chair, plant your feet on the ground, place a dumbbell across your pelvis then drive your hips to the sky.

Perform a hip thrust by squeezing the glutes and pressing the dumbbell straight up until the hips align with the shoulders and knees. Squeeze at the top before lowering down to repeat.