Hip Thrust (Dumbbell)
Also called Dumbbell Hip Thrust, DB Hip Thrust
How to do it
Sit with your upper back against a stable bench and secure a dumbbell across your hips with both feet planted. Drive through your feet to lift your hips until your torso and thighs form a straight line, squeeze your glutes, then lower under control. Keep your ribs down and avoid overextending your lower back.
Setup
Shoulder blades on a bench, a bell held across the hips, feet flat and shin-vertical at the top.
Where you should feel it
In the glutes at lockout, with the load easier to place than a bar.
When to use it
Glute work without needing a bar and pad. Best in the 10-15 range with a pause at the top.