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STRENGTH

How to Do

How to Do Bench Dumbbell Hip Thrust

The bench dumbbell hip thrust should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the bench dumbbell hip thrust.

Beginning

Beginning Bench Dumbbell Hip Thrust

Sit on the ground with a bench behind you, bending your knees to keep your feet planted on the ground and a barbell sitting below your hips. If you have a padded bar or anything to place between the bar and your body, it will make the exercise much more comfortable.

Movement

Bench Dumbbell Hip Thrust Movement

1. Lean back on the bench with your shoulders on the bench and the bar above your hips.

2. Lift the bar by driving your hips up. Your knees should be bent at 90 degrees and your shoulders at the top of the bench in the highest position, with your body forming a straight line between them. Squeeze your glutes as you come to a halt at the top of the lift, then slowly descend your hips.

Benefits

Bench Dumbbell Hip Thrust Benefits

Hip thrusts strengthen and expand your glutes in a manner that few other exercises can, and experts believe that they are beneficial to a wide range of people, from athletes to seniors over 65. The stability of your core, pelvis, and lower body is dependent on glute strength.

Exercise Aliases

Hip Thrust Bench, Hip Thrust Bench, Hip Thrust Bench Dumbbell.

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