Dumbbell Banded Hip Thrust
Description
The dumbbell banded hip thrust combines a dumbbell placed across the hips with a resistance band looped around the hips for accommodating resistance. The bands stretch as you lift, increasing the load at the top of the thrust where the glutes are most active. The combination builds glute size with progressive load and constant tension.
Muscle Group
Equipment Required
Dumbbell Banded Hip Thrust Instructions
- Set up with your upper back against a bench, feet flat on the floor.
- Loop a resistance band around your hips and anchor it to the floor or rack.
- Place a dumbbell across your hips and hold it in place.
- Brace your core and pull your shoulders into the bench.
- Drive your hips up by squeezing your glutes hard.
- Continue lifting until your hips are fully extended and body forms a straight line.
- The band tension will be highest at the top of the thrust.
- Lower your hips back down with control.
Dumbbell Banded Hip Thrust Form & Visual
Dumbbell Banded Hip Thrust Benefits
- Combines dumbbell load with accommodating band resistance
- Heaviest glute load at lockout
- Forces strong glute squeeze
- Builds glute size with progressive overload
- Trains the glutes through their strongest range
- Useful for breaking through hip thrust plateaus
Dumbbell Banded Hip Thrust Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
Dumbbell Banded Hip Thrust Variations & Alternatives
- Hip Thrust
- Banded Hip Thrust
- Dumbbell Hip Thrust
- Glute Bridge
