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Dumbbell Staggered Hip Thrust
A unilateral hip thrust using a dumbbell across the hips and a staggered foot stance to powerfully train the glutes and hamstrings for strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Adductors, Abs
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
Adductors
4/10Adductor Magnus
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength focused sets.
How to Perform
Position your upper back perpendicular across a bench with your feet flat on the floor, staggering one foot slightly forward. Place a dumbbell horizontally across your hips, holding it steady with both hands for stability.
- Brace your core and drive your hips upward by squeezing your glutes.
- Push primarily through the heel of your front, dominant foot.
- Extend your hips until your body forms a straight line from shoulders to knees.
- Hold the peak contraction briefly before slowly lowering the dumbbell back down.
- Stop just short of the floor, maintaining tension on the glutes.
- Complete all repetitions for one side, then switch your foot stagger and repeat.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Push through front heel
- Ribs down, stay tight
- Achieve full lockout
- Avoid lower back arch
Breathing
Inhale on the eccentric (lowering) phase, exhale forcefully as you drive the hips up, and maintain a tight core brace throughout.
Tempo
2-1-1
Range of Motion
Lower the hips until just before they touch the floor, then extend fully until the hips are completely locked out, level with the supporting bench.
Safety
Safety Notes
- Use a pad beneath the dumbbell for hip comfort.
- Ensure the bench is secure and will not slide or tip.
- If you feel lower back strain, reduce the range of motion or weight.
Spotting
Not recommended; ensure the dumbbell is secure or use lighter weight until stable.
Common Mistakes
- Overextending the lower back at the top
- Allowing the knees to cave in
- Lifting hips using mostly hamstrings
- Losing core tension
When to Avoid
- Acute lower back pain or disc issues
- Severe hip joint pain
- Significant balance impairment
Flexibility Needed
- Sufficient hip extension range of motion
Build Up First
- Ability to perform a standard bilateral hip thrust
- Basic core bracing technique
Also known as
B-Stance Dumbbell Hip Thrust
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