Legs
Dumbbell Hip Thrust
- Equipment
- Dumbbell
- Bench
- Pattern and target
- Legs
- Lower
- Glutes
How to do it
- Sit with your upper back against a bench and a dumbbell resting across your hips, held in both hands.
- Plant your feet flat, shoulder-width, so the shins are vertical at the top.
- Drive through the heels until shoulders, hips and knees form a line, ribs down.
- Squeeze the glutes at the top, then lower under control. Use it before the barbell version — same movement, no bar to load or pad.