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Dumbbell Heels Elevated Hip Thrust
A dumbbell-loaded hip thrust variation where elevating the heels increases glute range of motion and activation. It targets the glutes and hamstrings to build strength and hypertrophy in the posterior chain.
About Exercise
Equipment
Dumbbells, Flat Bench, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Adductors, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Adductors
4/10Adductor Magnus
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength-focused sets.
How to Perform
Sit with your upper back against a stable bench edge, placing a dumbbell across your hip crease. Elevate your heels on blocks or weight plates, positioning your feet hip-width apart with knees bent near 90 degrees.
- Tuck your chin and brace your core, initiating the movement by pushing through your elevated heels.
- Drive your hips upward until your torso forms a straight line from your shoulders to your knees.
- Squeeze your glutes forcefully and achieve a posterior pelvic tilt at the peak contraction.
- Slowly lower your hips back toward the floor under control, maintaining tension.
- Do not allow your hips to fully rest on the floor between repetitions.
Coaching Tips
Form Cues
- Drive through your heels.
- Squeeze the glutes hard.
- Tuck your tailbone at top.
- Maintain chin tuck.
- Hips up to the ceiling.
Breathing
Inhale as you lower your hips (eccentric phase); exhale forcefully while driving the hips up (concentric phase), keeping the core braced.
Tempo
3-1-1
Range of Motion
The movement spans from hips hovering slightly above the floor up to full hip extension, where the torso and thighs are parallel to the ground.
Safety
Safety Notes
- Ensure the bench is stable and will not slide during the movement.
- Use a pad or towel to protect the hip bones from the dumbbell.
- Stop immediately if sharp knee or lower back pain occurs.
Spotting
Not recommended; if using heavy loads, ensure the dumbbell is centered and stabilize the bench or use safety straps/band resistance.
Common Mistakes
- Hyperextending the lower back at the top.
- Allowing hips to drop too quickly.
- Lifting the head off the chest.
- Using excessive momentum to lift the hips.
When to Avoid
- Recent hip or lower back injury.
- Acute knee pain when bending the knees.
Flexibility Needed
- Adequate hip extension mobility.
Build Up First
- Competency in performing a standard glute bridge.
Also known as
Elevated Glute Bridge, DB Heels Elevated Bridge
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