Hip Thrusts (DB on Hips)
How-To Guide & Brutal Variations
The single best glute exercise you can do with just dumbbells and a bench.
EMG studies show hip thrusts activate glutes 43 % more than squats. Perfect for garage Spartans who refuse to go soft after 40.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Hip Thrust (DB on Hips) | 4 | 10–20 | Glute Bridge (feet elevated) | Bodyweight bridge + slow 3-sec eccentric | 150+ lb DB or 2 DBs + band + 2-sec pause |
Hip Thrust (DB on Hips) – Primary Instructions
- Sit on floor with upper back against bench. Roll dumbbell into hip crease (towel/pad if needed).
- Plant feet flat, shoulder-width, knees over ankles at top.
- Drive through heels until hips are fully extended — straight line knees to shoulders.
- Squeeze glutes hard for 2 full seconds at top.
- Lower with control — 3-sec eccentric. No bouncing.
- Rest 60–90 sec. Progressive overload every week.
If too hard right now: Use bodyweight only, slow eccentric, or very light dumbbell (10–30 lb).
Spartan Mode: Load 150+ lb total, loop band above knees, 2-sec pause at top, drop set to failure.
Pro Tip: DB rolling off? Use two dumbbells or this hip thrust pad — game changer.
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