Dumbbell Hip Thrust (FULL TUTORIAL) - Glute Exercises for Beginners
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- Опубліковано 25 сер 2024
- In this video I'm going to show you how to perform the dumbbell hip thrust, which is a foundational glute exercise for beginners AND athletes alike.
In fact, I use this exercise as a glute activation movement before squats and deadlifts, as well as a great way to increase glute strength without the need for a barbell.
With that, here's what you'll learn in today's video:
First, I'll show you the proper positioning in the dumbbell hip thrust and how to adjust yourself on a weight bench to assume the correct start position.
Next, I'll review how to properly set the weight on the hips, adjust the upper back on the bench, and place the feet so that you can properly perform the dumbbell hip thrust with correct technique to maximize glute engagement and muscle growth.
Throughout the entire video, I will provide a multiple views of the muscles and set up position during the dumbbell hip thrust.
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Bench in the upper back.
Abs tight.
Let the weight sink hips.
Drive through the heels and squeeze glutes at the top.
Keep back straight.
Legends say he's still going...
😭😭
Finally someone shows step by step how to set up for this workout. Thank you! My gym doesn't have a smith machine so I'll have to do these
Incredible delivery. Simple and educational. Thank you! 👏🏼🙏🏼
Straight to the point. No bullshit. 💯
Thank you for keeping it detailed and brief.
Perfectly explained and demonstrated! Thank you!
thank you
Thank you for such a clear tutorial! Really appreciate it.
Glad it was helpful!
Very clear concise information 10/10
you are welcome
Thanks bro
Thank you for the great video! Never done it before but easy to follow along and feels great
Thanks for the vid
I feel it each and every time great!
Thanks for sharing sir 🙏🏽❤️
Nice useful video will be trying this in an hour, muchos gracias
Helpful! Thank you❤️
luv ur videos man, theyre easy to follow and always help me with my form. cheers!!
Had this put on a program and didn’t have time to ask my PT how to do it. I was starting on the floor lol will definitely do better at this the next time now 😂
You got this!
Thank you very much
You’re form is amazing! 😅 I could only wish lol
you can, just keep watching the video and doing the movement
Great video and demonstration. It’s super helpful. Thanks! 🙏
you are welcome
Wow you made this look so easy, just tried it for the first time - makes me feel sick 🤢
Also the neck hurts sometimes due to strech
@@SiteGod It gets easier after a couple of weeks REALLY focus on form with the lightest weight you have.
@@Paul....... lol 👍 yeah the progression on this one is crazy fast when doing it for the first time. I'm doing single leg hip thrusts now heavier weight was destroying my pelvic bone where the weight rests haha
@@patricklang7162 A moment of silence for the gentlemen that have had those legs wrapped around them...
How you feeling now brother??
Short and sweet
Nice 🔥
Nice mustache.
thank you. You should see it now
😂😂
Now they’ll never laugh at my flat ass and tell me that I look like I’ve said “lmao” too many times again.
literally
how much weight do you start with for a beginner?
Bodyweight is fine to start, but adding weight, I would do 20-40lbs as well for sets of 8-10
Don't forget to NOT break the knee top plane and overextend the back especially when doing these weighed
I mean it’s a great exercise but ppl look at u a lot when this one is being done cause it appears your humping the air lol
not really, if you're at a gym people know what this is
I mean, so? Lol. It’s a gym.
will I see a physical difference if I’m only doing it with 10lbs? I’m a beginner
Honestly it’s good to start with little or no weight and get yourself used to the exercise. It’ll help your range of motion. I say start with 10lb and then work your way up! Heavier weights during this exercise is better but it’s all about hip mobility and what your body is comfortable with.
And ofc stretch (not over stretch) before the exercise.
I’m sure you figured it out already 😂
@@so._.anyways Yea I think I have! One thing though, there’s a lot of pressure on my lower back and some on my knees while I do this exercise, is my form wrong or is this normal?
@@so._.anyways Just an update i watched some more videos on the proper form & rewatched yours and now I feel it mainly in my glutes! so thanks :)
@@tanzemafazal6278how's it going 2 years later
What’s a good starting weight for a beginner who’s never done this exercise?
Try something that you can get 10-15 perfect reps with
Floor ones first
How do you get down
Sit down on floor
@@j2fit 💀
Brah
I used to have 1 dumbbell, after doing this I have 2
How do you pull your abs down? Sorry I'm new at this...
good question. think about pulling your ribcage down into your body, and pull the front of your pelvis (your belt buckle) up towards your belly buttom
My bench just moves and sometimes almost falls when I'm doing that. Am I doing this wrong or is my bench just trash?
You may need to have more of the upper back on the bench, and when you lift your hips make sure you’re lifting your hips up and keeping your back pressing down into the bench… rather than pushing your hips up and your back, backwards through the bench
how do you take ur dumbbell if its too heavy tho?
Exactly! This technique won't work for that....
Are you asking, if the dumbbell is too heavy? Then use a lighter one. Is that what you are asking?
@@j2fit just sayin its almost impossible to progressive overload in this way. And it doesnt feel any challenging with just very small weight. I settled for the glute bridge hip thrust, i could add more weight
I felt like I was hyoer extending my neck and placing major strain on my back????
Watch video again, you provably are hyper extending. Lift the hips, and at the top keep the ribcage down.
For those scared or nervous to do these in public: everyone started at the beginning. Beginners did these in public and in reality, no one really cares what you’re doing.
Nobody cares. Trust me, people are too absorbed in themselves to watch others lol
What if your belly gets in the way on the way down?!
Then try step ups. More glute effective anyways.
ua-cam.com/video/zNnV85h7V1E/v-deo.htmlsi=lWIeHckB4dJOoF2e
I don't have bench what to do?
do lunges, deep squats, RDLs. not worth doing these on floor then, just not large enough Range of motion. stick to the basics and make them intense
I hate this exercise only because my bench isn’t comfortable
Same it fucks my back up pretty bad
I feel it in my glutes and quads? Am I supposed to
bruh duh
No, supposed to feel it in your ears smh 😑
No need to be like that towards her man. This isnt the channel for that.
Yup. You should feel glutes for the hip extension joint action, and you may be feeling quads bc they are getting a stretch. Try doing this with heels down but toes lifted to take away some of the quads.
Loooool I meant am I supposed to feel it in BOTH muscle area at the same time 😂😂😂 these replies are so funny
Will this help.with core strength?
No
how high should the bench be?
High enough that you can take hips to floor without hitting, or at last not short enough that you cant get full range of motion
Hell no I couldn't do this one in public lmao
No can do
grow up lol
Haha same but fuck it I'm gonna do them
This gud for improve ur main lift, like squat & deadlift.
You do this in the gym for this reason people stare at you when you walk outside MUHUWHAHAHA
Gluts are for the real badman out there
Yowza 🥩👀
Can I do this on the side of a bed?
The key is the mustache...
Bingo
I can confirm doing this is public is awkward as hell but hey I did it anyway sweating like a pig
I think I'm dumb, i can't do this lol
Try it with bodyweight first
Ima a guy, I have a nice butt. I want a nicer butt. If that makes sense.
I don't blame you
The heels should never be raised as I raise my hipps, right? Or can I raise the hips while I thrusst?
Heels down
ok daddy fr
Time to get thicc
Hmm no one in my gym gonna touch those dumbbells
LIFT > jokes
Wow thanks, I didn't realize that Merle updated his favorite way to make her explode in pure bliss, it’s amazingly satisfying. Although what he suggested before was fairly good, it doesn’t even compare, I did it go’ogling Merle Winestol, and she just can’t have enough now.
Solid comment Timothy!
To be that dumbbell 😑
Its hard one perfect coz u wanna make it hit ya glutes and not lower back do it EVERYDAY SLOW ON YA COUCH NO WEIGHT really push it off ya heels and make sure ya foot stance is spot hits best glutes for u