Weighted Seated Hip Thrust

Sit with your upper back against a bench and a dumbbell held upright over your hip crease, gripped with both hands so it can't roll. Feet flat, knees bent, drive through your heels to press your hips up into a straight line from shoulders to knees, keeping the dumbbell steady rather than letting it tip forward as you rise. This is the loaded version of the seated hip thrust: once bodyweight stops feeling like enough resistance, a dumbbell across your hips is a simple way to add load without needing a barbell or padding. Squeeze your glutes hard at the top and lower with control, keeping the weight directly over your hips rather than letting it drift toward your knees or chest.