Single-Dumbbell Hip Thrust

Sit in front of a stable bench with your upper back against its edge and both feet flat on the floor.

Position one dumbbell across the front of your hips and secure it with both hands.

Use a bench that cannot slide or tip.

Keep your feet planted and your knees aligned with your feet.

Arching the lower back to lift higher.

Letting the dumbbell slide or bounce on the hips.

Lifting the heels or allowing the knees to collapse inward.