Hip Thrust
1. With your upper back positioned on the bench, place the dumbbells (or barbell) over your hips.
2. With feet positioned hip width apart, and a good distance that allows you to comfortably extend your hip upward.
2. With feet positioned hip width apart, and a good distance that allows you to comfortably extend your hip upward.
3. Lift the weight up by pushing your hips to the ceiling and driving your feet into the floor, with your back braced against the bench. Squeeze your glutes at the top.
Pro Tip: You can use a barbell instead of dumbbells. If your gym has a hip thrust machine, you can also use that if you prefer.