A hip thrust holding a dumbbell across the hips with the upper back on a bench. It is an easy-to-set-up way to load the glutes at full hip extension.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit with your upper back against a bench, a dumbbell held horizontally over your hip crease, feet flat about hip-width apart.
Hold the dumbbell in place with both hands.
Drive through your heels to lift your hips until your torso is parallel to the floor.
Squeeze your glutes at the top.
Lower under control and repeat.
Breathing: Exhale as you drive up, inhale as you lower.
Chin tucked
Drive through heels
Full squeeze at the top
Arching the lower back
Letting the dumbbell roll
Cutting the top short
Place a towel under the dumbbell for comfort and hold it firmly.