Hip Thrust (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the floor with your upper back against a bench or sturdy surface.
   • Roll a dumbbell over your legs until it rests on your hips.
2. Step 2Position Your Feet
   • Bend your knees and place your feet flat on the floor, about shoulder-width apart.
   • Ensure your feet are positioned slightly in front of your body, allowing for a comfortable range of motion.
3. Step 3Engage Your Core
   • Before lifting, engage your core by tightening your abdominal muscles.
   • Keep your shoulders back and your chest up throughout the movement.
4. Step 4Lift Your Hips
   • Push through your heels to lift your hips towards the ceiling.
   • Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
5. Step 5Lower Your Hips
   • Slowly lower your hips back down towards the floor, maintaining control.
   • Do not let your back arch excessively; keep your core engaged.
6. Step 6Repeat
   • Perform the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form and control throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully set the dumbbell aside.
   • Stand up slowly, keeping your back straight and avoiding any sudden movements.