Dumbbell Hip Thrust
The hip thrust with a dumbbell across the hips – the load that fits when the bar is busy.
How to do it
Setup
Upper back on the bench, a dumbbell across the hips, feet planted hip-width.
Steps
- Drive through the heels to full extension.
- Squeeze the glutes at the top, ribs down.
- Lower the hips with control.
Common mistakes
Arching the back to finish: glutes end the rep, ribs stay down. Feet too far: shins vertical at the top. Bell rolling: steady it with both hands.
Breathing
Exhale driving up, inhale lowering.
