Dumbbell Glute Lift (Glutes and Hamstrings) Place a dumbbell behind your knee and squeeze it tight so it does not fall. Place your hands directly under your shoulders and maintain a "neutral spine". Meaning, you do not want your back to curve too far up or down. Keep your back flat as a table. Start with your leg slightly raised and then lift your foot toward the ceiling. Maintain a tight core and keep your back flat. Focus on using your glute to lift the weight.