Hip Thrust (Dumbbell)

A compound glute-focused exercise using a dumbbell placed across the hips while seated on a bench, emphasizing explosive hip extension.

Instructions

1. Sit on the floor with your upper back against a bench, knees bent, and feet flat on the floor positioned about hip-width apart and close to your glutes.
2. Place a dumbbell across your hips and hold it in place with both hands.
3. Drive through your feet and push your hips upward by extending your hips, lifting your glutes off the floor.
4. Continue driving until your body forms a straight line from your knees to your shoulders.
5. Squeeze your glutes hard at the top position and hold briefly for maximum contraction.
6. Lower your hips back down in a controlled manner, lightly touching your glutes to the floor.
7. Repeat for the target number of repetitions.

Tips

• The elevated position increases range of motion and glute activation compared to floor bridges.
• Focus on driving through your feet and squeezing your glutes at the peak.
• Keep your neck neutral by looking straight ahead or slightly upward.
• Maintain contact between your upper back and the bench throughout the movement.
• Breathe in as you lower and exhale as you drive your hips upward.