Dumbbell Hip Thrust Instructions Start by sitting on the ground with your back against a bench or step, and a dumbbell resting on your lap. Place your feet flat on the ground, hip-width apart, and your knees bent. Engage your core and glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

Start with lighter weights, or use an adjustable dumbbell to increase the weight as you increase your strength. Place your back on an exercise ball or bench and your glutes on the floor. Place one weight horizontally across the hips. You can also place one weight on each hip.