Dumbbell Single Leg Hip Thrust

Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.

Place a dumbbell on your lap, holding it securely with both hands.

Ensure your upper back remains in contact with the bench throughout the movement for stability.

Focus on squeezing your glutes at the top of each rep to maximize muscle activation.

Rotating or dropping the pelvis to one side instead of keeping it level.

Overarching the lower back at the top instead of finishing with glute contraction.