Dumbbell Banded Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Banded Dumbbell Hip Thrust
How to: Dumbbell Banded Hip Thrust
- Sit on the ground with your upper back against a bench or elevated surface.
- Roll a dumbbell over your hips and secure it with both hands.
- Position a resistance band just above your knees.
- Plant your feet flat on the ground, shoulder-width apart.
- Push through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down to the starting position and repeat.
Common Mistakes
- Not engaging the core properly.
- Overextending the lower back during the thrust.
- Letting the knees collapse inward.
Modifications
- Perform without the dumbbell for beginners.
- Use a bench or platform to elevate shoulders for additional range of motion.
Tips
- Keep your chin tucked and focus on driving through your heels.
- Ensure your knees stay aligned with your toes during the thrust.
- Use a band around your knees to engage the outer glutes more effectively.
Dumbbell Banded Hip Thrust Alternatives
Tags
glutes
hip thrust
strength
dumbbell
lower body
fitness