Dumbbell Staggered Hip thrust
- Start by lying on your back on a bench with your feet on the ground and a dumbbell on your hips.
- Place one foot on the ground and the other slightly in front, with your knees bent.
- 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 |