Dumbbell hip thrust

Sets, reps and RIR

A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Glutes.

Secondary: Hamstrings.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Hip thrust (hantel)
• Svenska Hip thrust (hantel)
• Dansk Hip thrust (håndvægt)
• Deutsch Hip Thrust (Kurzhantel)
• Español Hip thrust (mancuerna)
• Italiano Hip thrust (manubrio)
• Português Elevação pélvica (halteres)
• Русский Ягодичный мостик с гантелью
• Français Hip thrust (haltère)

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.