Dumbbell Single Leg Hip Thrust

Sit on the floor with your upper back supported on a bench. Place one foot flat on the floor and extend the other leg straight out. Position a dumbbell across your hips and hold it steady with both hands. Engage your core and drive through the heel of the working leg to lift your hips upward. Raise until your body forms a straight line from shoulders to knee, squeezing your glutes at the top. Pause briefly, then slowly lower your hips back down under control without fully resting. Repeat for reps, then switch legs.

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