Dumbbell Hip Thrusts

Form Cues

• Sit in front of the bench, rest the shoulder blades on the bench

• Place the feet hip wide

• Place the dumbbell in the hip crest/ on the lower abs

• Raise the hip until the hip is fully extended

• If needed adjust foot position at the top of first rep

• Avoid overarching the spine, instead squeeze the glutes

• Don’t let the head rest on the bench to avoid neck strains