Dumbbell Hip Thrust

How to do it

1. Sit on the floor with your upper back resting against the edge of a flat bench. Roll a dumbbell over your legs and position it across your hips, holding it securely with both hands. Plant your feet flat on the floor at about shoulder width apart with your knees bent. This will be your starting position.
2. As you exhale, drive through your heels and push your hips upward until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard at the top of the movement.
3. Hold the top position for a second, focusing on the contraction in your glutes.
4. Slowly lower your hips back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.