Dumbbell Heels Elevated Hip Thrust
Glutes ·Dumbbell ·Beginner
Muscles worked
Glutes
How to do Dumbbell Heels Elevated Hip Thrust
- Sit on the floor with your upper back against a bench and a dumbbell ready to load across the hips.
- Place both heels on a low plate or step about hip-width apart, with the toes lifted off the platform.
- Roll the dumbbell into the hip crease and steady it with both hands throughout the set.
- Drive through the heels to lift the hips up until the torso and thighs form one straight line at the top.
- Squeeze the glutes hard at the top with the ribs down and the chin lightly tucked toward the chest.
- Lower the hips under control until they hover just above the floor, then drive back up for the next rep.
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