How to do dumbbell hip thrust

Coach's Tips

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Start Position

1. Begin seated on the ground with a flat bench positioned behind you. Rest your shoulder blades on the edge of the bench with your feet planted firmly on the floor.

2. Position a dumbbell on top of your thighs and secure it with both hands.

Proper Form

1. Activate your core, pressing your feet into the ground while driving your hips upward.

2. As you lift, propel your hips forward and tighten your glute muscles at the pinnacle of the motion.

3. Lower your hips back to the initial position and continue with repetitions.

Breathing Technique

1. Take a breath in as you lower your hips and breathe out as you lift your hips and thrust forward.

Precautions

1. Ensure that your shoulder blades stay on the bench throughout the entire exercise.

2. Maintain a neutral spine all through the movement.

3. Perform each rep slowly and with precision, avoiding the use of momentum to elevate the weight.