Dumbbell Band Hip Thrust
Build a stronger, sexier lower body! The Dumbbell Band Hip Thrust targets your glutes for maximum results. Get that perfect peach!
The Dumbbell Band Hip Thrust is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: dumbbells or resistance bands or exercise bench.
Required Equipment
Dumbbell Band Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Dumbbell Band Hip Thrust Variations and Alternatives
How to do the Dumbbell Band Hip Thrust
Setup: Position a bench on a stable surface. Place a resistance band just above your knees and sit on the ground with your shoulder blades against the bench. Have a dumbbell placed within reach, and when ready, rest it on your hip crease.
Starting Position: Bend your knees and place your feet flat on the floor, hip-width apart. Ensure the dumbbell is securely positioned on your hips and your chin is slightly tucked to maintain spinal alignment.
Movement Phase: Drive through your heels and press your hips upward, extending them toward the ceiling. Keep tension on the band by pushing your knees outward. Your body should form a straight line from your shoulders to your knees at the top of the thrust.
Squeeze at the Top: Hold the top position for a moment, and squeeze your glutes as hard as you can.
Lowering Phase: With control, lower your hips back down to the starting position, just above the ground, without fully resting.
Repeat: Perform the desired number of repetitions, keeping the same controlled movement throughout.
Tips: Keep the motion controlled, particularly on the way down. Ensure that your lower back does not arch excessively during the movement. Keep your feet flat on the floor and avoid overextending your hips at the top; aim for full hip extension without hyperextension. Use a weight that is challenging but allows you to maintain proper form. Keep the band tension consistent by not allowing your knees to cave inwards.
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Dumbbell Band Hip Thrust FAQs
What muscles does the Dumbbell Band Hip Thrust work?
The Dumbbell Band Hip Thrust mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Band Hip Thrust?
Dumbbells or resistance bands or exercise bench.
Is the Dumbbell Band Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Band Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Band Hip Thrust variations and alternatives?
Similar exercises include the Band Thruster, Band Glute Ham Raise, Barbell Band Bench Squat and Barbell Elevated Hip Heel Thrust.
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