Dumbbell Hip Thrust

How to do it

1. Sit on the floor with your upper back against the side of a bench. Bend your knees and put your feet flat on the floor, hip width apart.
2. Rest one dumbbell across your hips and hold it with both hands.
3. Push through your heels and lift your hips until your thighs are parallel to the floor and your torso is level.
4. Squeeze your glutes at the top and keep your chin tucked.
5. Lower your hips under control and repeat.