Dumbbell hip thrust
- Basic
- Dumbbells
Drive through heels, squeeze glutes at the top
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings
How to do it
- Sit on the floor with your upper back against a sofa or bench and a dumbbell over your hips.
- Drive through your heels and lift until your torso is parallel to the floor.
- Lower for 2 s under control.
Common mistakes
- Arching your back at the top.
- Lifting your chin and losing neck alignment.
Tips
- Use a cushion between the dumbbell and your hips if it digs in.
- Squeeze your glutes at the top for a second.