Dumbbell Frog Hip Thrust

Instructions

1. Lie on your back on the floor and place a dumbbell on your hips, holding it with both hands.
2. Bring the soles of your feet together and let your knees fall out to the sides (frog position).
3. Brace your core and take a breath.
4. Press through the outer edges of your feet to drive your hips toward the ceiling, squeezing your glutes hard at the top. Exhale.
5. Lower your hips back toward the floor under control as you inhale, then repeat.