哑铃臀推

A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain.

💡 Instructions:

• Sit on the floor with your upper back against a bench and feet flat on the ground.

• Place the dumbbell across your hips and hold it securely.

• Engage your core and drive through your heels to lift your hips upward.

• Squeeze your glutes at the top position.

• Lower your hips back down in a controlled manner and repeat.

⚠️ Common mistakes:

• Arching the lower back at the top.

• Letting knees cave inward.

• Using momentum instead of controlled movement.