Dumbbell Hip Thrust

1. Sit on the floor with your upper back against the long side of a sturdy bench.
2. Roll or place a dumbbell across the crease of your hips and hold it steady with both hands; add a pad or towel for comfort.
3. Plant your feet flat about hip width apart, close enough that your shins are vertical at the top.
4. Tuck your chin slightly and brace your core.
5. Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders.
6. Hold the top for a second with a hard glute squeeze, keeping your ribs down and lower back neutral.
7. Lower your hips under control until they hover just above the floor.
8. Repeat for the desired reps without bouncing off the ground.

Common Mistakes

• Arching the lower back at the top: pushing past a straight line by overextending the spine shifts stress from the glutes to the lumbar back. Finish with a posterior tilt and a glute squeeze, not a back bend.
• Feet placed too far away: when the legs are long at lockout, the hamstrings take over and the knees stay bent shallow. Set your heels so the shins are vertical at the top of the rep.
• Pushing through the toes: driving off the forefoot pulls the quads into the movement and reduces glute output. Keep the heels down and think about pressing the floor away with them.
• Dropping the hips fast: letting the weight crash down wastes the lowering phase and can bang the pelvis on the floor. Lower with control and keep tension on the glutes throughout.