Hip Thrust (Dumbbell)

Setup

Sit on the floor with your upper back against a bench, knees bent and feet flat on the ground hip-width apart. Place a dumbbell horizontally across your hip crease and hold it in place with both hands.

How to do it

1. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees
2. Squeeze your glutes hard at the top and hold for one second
3. Keep your chin tucked and ribcage down throughout the movement
4. Lower your hips with control until they hover just above the floor
5. Keep the dumbbell stable by maintaining firm hand pressure throughout

Watch out for

• ✗Overextending the lower back at the top instead of using the glutes to create the bridge
• ✗Pushing the hips up too high so the knees drift forward past the toes
• ✗Letting the dumbbell roll or shift position during the movement