Two-Dumbbell Hip Thrust

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

Place one dumbbell near each hip over the upper thighs, holding each securely with the corresponding hand.

Use a bench that cannot slide or tip.

Keep both dumbbells secure and distribute the load evenly.

Allowing one dumbbell to slide or one side of the pelvis to rise first.

Arching the lower back instead of extending the hips.

Bouncing at the bottom or lifting the heels.