Single DB hip thrust

Starting Posture

Sit on the ground with your upper back resting against a Plyo box. Bend your knees and place your feet flat on the ground hip-width apart. Hold a single dumbbell securely on your hips.

How to Exercise

Press through your heels and drive your hips towards the ceiling, lifting your glutes off the ground. Squeeze your glutes at the top of the movement, then slowly lower back down to the starting position.

Breath Control

Inhale as you lower your hips towards the ground, and exhale as you drive your hips up towards the ceiling.

Common errors

Relying too much on momentum instead of engaging the glutes, using a weight that is too heavy and sacrificing form, or not fully extending the hips at the top of the movement.

Weights

Choose a dumbbell weight that allows you to perform the exercise with proper form while still feeling challenged. Start with a lighter weight and gradually increase as you build strength.

Grips

Hold the dumbbell securely with both hands on the top part of the weight. Make sure it is centered on your hips to maintain balance.

Variations

To increase the difficulty, you can perform the hip thrust with a heavier dumbbell, or even progress to using a barbell for added resistance.

Comments and tips

Focus on engaging your glutes throughout the movement and avoid overarching your lower back. Adjust the weight of the dumbbell to challenge yourself without compromising form.

Cautions

Avoid hyperextending your lower back at the top of the movement. Keep your core engaged to protect your lower back.