Dumbbell Hip Thrust

Starting Position

1. Prepare a bench to lean your upper body on, and sit back so that your shoulder blades rest on the edge of the bench.

2. Bend your knees and place your feet on the floor, then hold a dumbbell on your pelvis with both hands.

3. Adjust the angle of your knees to be about 90 degrees.

Proper Form

1. Slightly pull in your chin and lift your hips up while engaging your core.

2. Raise your body until there is a straight line from your shoulders to your knees, then squeeze your glutes tightly.

3. Slowly lower your hips down close to the floor, then lift them back up and repeat.

4. Move from your glutes to avoid excessive bending of your lower back.

Breathing Technique

Exhale when you lift your hips and inhale when you lower them.