Dumbbell Stance Hip B Thrust

Setup

• Place a sturdy chair, bench, or couch against a wall to ensure it remains stationary.

• Sit on the floor with your upper back resting against the edge of the chair/bench.

• With feet planted flat on the floor at about shoulder-width apart, bend your knees to approximately 90 degrees.

• Place a dumbbell across your lap, holding it securely with both hands to prevent it from rolling.

Execution

• Brace your core tightly and drive through your heels to lift your hips toward the ceiling.

• Squeeze your glutes at the top of the movement; your body should form a straight line from your shoulders to your knees.

• Ensure you do not overarch your lower back at the peak of the motion.

• Slowly lower your hips back toward the floor while maintaining control over the weight. Do not let your glutes touch the ground completely, then push back up into the next repetition.