Dumbbell Heels Elevated Hip Thrust
A heels-elevated hip thrust with a dumbbell across the hips — shifts the load onto the glutes and lengthens the working range.
How to do it
- Sit on the floor with your upper back against a bench and a dumbbell ready to load across your hips.
- Place both heels on a low plate or step about hip-width apart, toes lifted off the platform.
- Roll the dumbbell into the crease of your hips and hold it in place with both hands for the entire set.
- Drive through your heels to lift your hips until your torso and thighs form one straight line at the top.
- Squeeze your glutes hard at the top with your ribs down and your chin tucked slightly toward your chest.
- Lower your hips under control until they hover just above the floor, then drive back up for the next rep.
Key technique cue
Push through the heels, reach full hip extension, and don't arch the lower back.
Common mistakes
- ✕ Pushing through the toes instead of the heels, which shifts the work from the glutes to the quads.
- ✕ Overarching the lower back at the top instead of finishing with a clean glute squeeze.
- ✕ Cutting the range short and never reaching full hip extension at the top of the rep.
- ✕ Letting the knees cave inward during lockout, which reduces glute work and stresses the joints.
Benefits
- ✓ Builds glute size and strength through a deeper hip range of motion.
- ✓ Shifts the work from the quads to the glutes through heel position.
- ✓ Trains hip-extension power for sprinting, jumping, and lifting.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Dumbbell Heels Elevated Hip Thrust
- B-Stance Hip Thrust
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Step 3
About the exercise
The Dumbbell Heels Elevated Hip Thrust is a hip thrust variation with the heels set on a low step and a dumbbell resting across the hips. Raising the heels shifts the work further onto the glutes and away from the quads, and the elevated foot position lets the hips sink deeper before driving up. It is a specialized glute accessory for hypertrophy and aesthetics-focused programs. It fits glute days, women's strength programs, and home workouts where a barbell hip thrust isn't realistic.
Updated
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