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Dumbbell Hip Thrust
- 1 - Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the ground about hip-width apart.
- 2 - Place a dumbbell horizontally across your hips, holding it steady with both hands.
- 3 - Drive through your heels and squeeze your glutes to lift your hips upward until your body forms a straight line from shoulders to knees.
- 4 - At the top of the movement, fully extend your hips and hold the contraction for 1-2 seconds.
- 5 - Slowly lower your hips back down toward the floor in a controlled manner without fully resting on the ground.
- 6 - Repeat for the desired number of repetitions, maintaining core engagement and a neutral spine throughout.
