Dumbbell Heels Elevated Hip Thrust

A hip thrust with the heels elevated and a dumbbell on the hips — biases the glutes and lengthens the working range.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Sit on the floor with your upper back against a bench and a dumbbell ready to load across the hips.
Place both heels on a low plate or step about hip-width apart, with the toes lifted off the platform.
Roll the dumbbell into the hip crease and steady it with both hands throughout the set.
Drive through the heels to lift the hips up until the torso and thighs form one straight line at the top.
Squeeze the glutes hard at the top with the ribs down and the chin lightly tucked toward the chest.
Lower the hips under control until they hover just above the floor, then drive back up for the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.