Dumbbell hip thrust

Muscles worked

Main: Glutes · Also: Hamstrings

Measured in reps.

Sit on the floor with your upper back against a bench, a dumbbell across your hips.
Drive through your heels to lift your hips until your body is flat from shoulders to knees.
Lower with control.

Tip: Tuck your chin slightly and keep your ribs down.

You have a current problem with your hips. This exercise puts load through it.
Done lying on your back. This is not recommended during pregnancy for some of these, so check with your midwife or doctor.

General guidance only, not medical advice. Stop if anything hurts, and get advice from a doctor or qualified professional if pain continues.