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STRENGTH

How to Do

How to Do Hip Thrust With Dumbbell on Ball

The hip thrust on the ball 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 hip thrust with a dumbbell on the ball.

Beginning

Beginning Hip Thrust with Dumbbell

Stand shoulder-width apart with your feet shoulder-width apart.

Movement

Hip Thrust with Dumbbell Movement

1. Raise the dumbbells to shoulder height by picking them up.

2. Raise the dumbbells until your arms are fully extended above your head.

3. Return the dumbbells to shoulder height after a few seconds of pause in this position.

4. Perform 1–3 sets of 8–12 reps.

Benefits

Hip Thrust with Dumbbell 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

Barbell Hip Thrust.

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