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Dumbbell Heels Elevated Hip Thrust 6s · no sound

Dumbbell Heels Elevated Hip Thrust

A hip thrust with the heels elevated and a dumbbell on the hips — biases the glutes and lengthens the working range.

Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Sit on the floor with your upper back against a bench and a dumbbell ready to load across the hips.
  2. Place both heels on a low plate or step about hip-width apart, with the toes lifted off the platform.
  3. Roll the dumbbell into the hip crease and steady it with both hands throughout the set.
  4. Drive through the heels to lift the hips up until the torso and thighs form one straight line at the top.
  5. Squeeze the glutes hard at the top with the ribs down and the chin lightly tucked toward the chest.
  6. Lower the hips under control until they hover just above the floor, then drive back up for the next rep.

Common mistakes

  • Pushing through the toes instead of the heels, which shifts the work off the glutes onto the quads.
  • Hyperextending the lower back at the top instead of finishing with a clean glute squeeze.
  • Cutting the range short and never letting the hips fully extend at the top of the rep.
  • Letting the knees cave inward at lockout, which reduces glute drive and stresses the joints.

Muscles worked

Primary
Glutes

Same movement, other equipment

Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Frog Pump Beginner Frog Pump Glutes Bodyweight Glute Bridge Beginner Glute Bridge Glutes Bodyweight Hip Hinge Drill Beginner Hip Hinge Drill Glutes Bodyweight

Plans that include the Dumbbell Heels Elevated Hip Thrust

Glute Builder
Glute Builder
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Figure Four Heels Elevated Hip Thrust Intermediate Dumbbell Figure Four Heels Elevated Hip Thrust Glutes Dumbbell

Good to know

What muscles does the Dumbbell Heels Elevated Hip Thrust work?
Mainly the glutes.
What equipment do you need for the Dumbbell Heels Elevated Hip Thrust?
It uses dumbbells. Without it, the Cable Pull Through and the Frog Pump train the same muscles the same way.
Is the Dumbbell Heels Elevated Hip Thrust good for beginners?
GymVim rates it beginner.

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