Dumbbell Staggered Hip thrust

  1. Start by lying on your back on a bench with your feet on the ground and a dumbbell on your hips.
  2. Place one foot on the ground and the other slightly in front, with your knees bent.
  3. From this starting position, raise your hips up off the ground by pushing through your heels and squeezing your glutes.
Grips Overhand, Neutral
Mechanic Compound
Force Push
Difficulty Beginner