Dumbbell on the hips, floor under your back. Simple and savage.
Keep ribs down and finish with a glute squeeze, don't arch your lower back.
Driving your hips up against a dumbbell resting across them puts the glutes in charge of the entire movement, squeezing to full hip extension against direct load. The hamstrings assist from their anchoring role at the bent knee, and the floor under your back keeps the range short and focused. It is the simplest way to load hip extension hard without a barbell or a bench setup.
The bridge runs from the floor, the hip thrust from a bench, which gives the thrust a longer range and usually heavier loading. The bridge needs zero setup and keeps all the tension in the squeeze zone, making it perfect for home training and high-rep glute work.
Fold a towel or mat over your hip bones and sit the dumbbell across the crease of your hips rather than on bone. Hold it steady with both hands so it cannot roll as you drive up.
Flat on the floor, close enough that your fingertips can nearly brush your heels, hip-width apart. Feet too far away shifts the work into the hamstrings, too close cramps the range. Adjust until the top squeeze lands hardest in your glutes.
