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 |