Dumbbell Hip Thrusts target the glutes, hamstrings, and lower back. Sit on the floor with your upper back against a bench and a dumbbell resting on your hips. Bend your knees with feet flat on the floor. Press through your heels to lift your hips until your torso and thighs form a straight line, squeezing the glutes at the top, then lower slowly. Keep your core engaged and maintain controlled motion. Gymcheq ensures proper form and safe activation of the posterior chain.