Strength / Dumbbell
This dynamic exercise builds explosive power in the glutes and hamstrings through a powerful hip hinge, engaging the core and shoulders for a full-body workout.
Dumbbell
intermediate
compound
Stand with feet shoulder-width apart, a dumbbell on the floor slightly in front of you.
Hinge at your hips, keeping a flat back, and grasp the dumbbell with one hand.
Hike the dumbbell back between your legs, then explosively drive your hips forward.
Swing the dumbbell up to chest height, keeping your arm relaxed and straight.
Allow the dumbbell to swing back down, hinging at the hips as it descends.
Repeat for desired reps per side, maintaining control.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
