Dumbbell Hip Thrust

Support your upper back on a bench, plant both feet with knees bent, and hold one dumbbell across your pelvis.

Press through your feet and lift your hips until your torso and thighs line up.

Briefly contract your glutes, then lower your pelvis slowly to the starting position.

This movement primarily works your glutes. Focus on controlling the motion through these muscles.

Avoid arching farther through your lower back at the top or letting your knees cave inward.

Exhale as you lift your hips and inhale as you lower.

Secure the single dumbbell with both hands. Add padding if pressure over the pelvis is uncomfortable.