Dumbbell Hip Thrust
About
This is one of the best exercises to really work your glutes. Great for building strength and shaping your hips.
How to Dumbbell Hip Thrust
Starting Position
1. Prepare a bench to lean your upper body on, and sit back so that your shoulder blades rest on the edge of the bench.
2. Bend your knees and place your feet on the floor, then hold a dumbbell on your pelvis with both hands.
3. Adjust the angle of your knees to be about 90 degrees.
Proper Form
1. Slightly pull in your chin and lift your hips up while engaging your core.
2. Raise your body until there is a straight line from your shoulders to your knees, then squeeze your glutes tightly.
3. Slowly lower your hips down close to the floor, then lift them back up and repeat.
4. Move from your glutes to avoid excessive bending of your lower back.
Breathing Technique
Exhale when you lift your hips and inhale when you lower them.
Precautions
1. Don't hold with your waist; use your hips and hamstrings.
2. Secure the dumbbell tightly with both hands to prevent it from rolling.
3. Don't tense your neck; slightly tuck your chin to keep your neck relaxed.
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