单腿哑铃臀推

A unilateral hip thrust performed with one foot elevated and a dumbbell placed on the hips to target the glutes while improving stability and strength.

Instructions:

• Sit on the floor with your upper back resting on a bench and place a dumbbell on your hips.

• Extend one leg forward while keeping the other foot flat on the floor.

• Brace your core and drive through the heel to lift your hips until they align with your shoulders and knee.

• Squeeze your glutes at the top for a brief pause.

• Lower your hips slowly to the starting position and repeat.

Common mistakes:

• Hyperextending the lower back at the top.

• Letting the hips drop or rotate.

• Not fully extending the working leg’s hip.

• Using excessive weight at the expense of form.