These are hip thrusts with added weight, and because you're pulsing into a half hip thrust after each full thrust, they are extra effective at bringing the heat to your glutes.
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Place a dumbbell directly above your hip joints (below your lower abs).
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down until your butt is a few inches off the ground. Do another hip thrust, this time only lowering down half way (like you're pulsing).
- One full hip thrust and one half hip thrust equals one rep.
