Exercises
Dumbbell Hip Thrust
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Repz
Hip thrust performed with a dumbbell on the lap instead of a barbell, offering an accessible way to load the glutes through full hip extension.
The dumbbell hip thrust produces the highest glute activation of any exercise, building the hip extension power HYROX athletes need for running, sled pushes, and sled pulls.
Definition and limits
A dumbbell hip thrust is loaded hip extension performed with the upper back supported and a dumbbell across the pelvis. Gluteal muscles and other hip extensors contribute. Bench height, foot position, range and load change the task; surface EMG comparisons do not prove that one variation is superior for hypertrophy or sport transfer.
FAQ
What does the term mean?
The definition is explained above.
Is there one universal target?
No. Context and the individual matter.
Does it guarantee HYROX® performance?
No.
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Track your hip thrust progression and glute strength gains with Repz.
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