Hip Thrust
Step 1
Begin seated on the ground with a bench placed horizontally behind you and your knees bent. Lay a dumbbell across your hips, holding either end with both hands. You may wish to place a pad or towel on your hips to increase comfort. With knees bent and feet firmly planted on the floor, lean back onto the bench so that it is gently pressing into your upper back. This is your starting position.
Step 2
Inhale. Exhale. Holding onto the dumbbell, press your heels into the mat and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the bench and ensuring that your head is an extension of your spine.
Step 3
Inhale. Lower your hips to return to the starting position but without resting your glutes on the mat. Repeat for the specified number of repetitions.
