Single Leg Hip Thrust (Dumbbell)

Single Leg Hip Thrust (Dumbbell) कैसे करें

1. 1

   Set up for Single Leg Hip Thrust (Dumbbell): get dumbbells ready and clear enough space to move safely.

2. 2

   Take the starting position with a firm grip or solid stance, bracing your core and keeping a neutral spine.

3. 3

   Hinge at the hips with a flat back, drive your hips forward to stand tall and squeeze glutes, hamstrings and quadriceps.

4. 4

   Exhale on the effort and inhale as you return to the starting position.

5. 5

   Avoid rushing or using momentum; if you feel sharp pain, stop and reduce the range or load.