Dumbbell hip thrust

Hip extension with the upper back supported and the load secured over the hips.

Level

Basic

Equipment

Bench and weights

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Support the upper back, plant the feet and secure the load.
2. Raise the hips using the glutes while controlling the rib cage.
3. Stop with thighs and torso aligned, without overextending the lower back, then lower slowly.

Common mistakes

• Arching the lower back instead of extending the hips.
• Feet sliding or an unsecured load.