Dumbbell Hip Thrust

How to do it

1. Sit on the floor with your upper back against the long edge of a bench, knees bent and feet flat about shoulder width apart.

2. Set a dumbbell on its end across your hips, holding it there with both hands. A folded towel under it makes the weight bearable.

3. Drive through your heels and lift your hips until your torso is level with the floor, ribs down and glutes squeezed hard at the top.

4. Lower under control until your hips are just off the floor, then go again.