Strength exercise

Dumbbell Hip Thrust

How to do it

Sit on the floor with your upper back braced against a bench and rest a dumbbell across your hip crease, holding it steady with both hands.
Plant your feet flat on the floor at hip width with heels close enough to bring your shins near vertical at the top.
Brace your core and keep the dumbbell steady against your hips before pressing through your heels.
Drive your hips up by squeezing the glutes hard until your torso is level with your thighs, pressing through the heels to load the glutes and hamstrings through the top of the movement.
Exhale on the drive up and inhale as you lower your hips back toward the floor.
Avoid letting the dumbbell roll off center or letting your knees cave inward during the drive.

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises