Hip Thrust (Dumbbell)

Hip Thrust (Dumbbell) कैसे करें

1. 1

   Sit with your upper back against a bench, feet flat, a dumbbell resting on your hips.

2. 2

   Brace your core and hold the dumbbell steady with both hands.

3. 3

   Drive through your heels to lift your hips until your body is level with your knees.

4. 4

   Squeeze your glutes hard at the top, exhaling, then lower slowly while inhaling.

5. 5

   Do not overarch your lower back, let your knees cave in, or bounce off the bench.