Dumbbell Banded Hip Thrust

Muscles worked

Setup

1. Place a resistance band around your thighs, just above the knees.
2. Sit on the floor with your shoulder blades against the long side of a flat bench.
3. Position a dumbbell across your hip crease, using a pad or folded towel for comfort.
4. Place your feet flat on the floor, shoulder-width apart, so that your shins are vertical at the top of the movement.

How to do it

1. Drive through your heels to lift your hips toward the ceiling while simultaneously pushing your knees outward against the band.
2. Exhale and squeeze your glutes hard at the top, ensuring your torso is parallel to the floor and your chin remains tucked.
3. Inhale as you lower your hips back toward the floor with a controlled 2-second tempo, stopping just before the weight touches the ground.
4. Maintain a braced core throughout to prevent the lower back from arching.

Form checklist

• Keep your chin tucked toward your chest throughout the entire movement.
• Ensure your shins are vertical at the top; if your feet are too far out, you'll feel it in the hamstrings.
• Maintain constant outward pressure on the band to keep the knees from caving in.
• Avoid overextending the lower back at the top of the rep.

Pro tips

• Focus on a posterior pelvic tilt at the top of the movement—think about tucking your tailbone under to fully shorten the glutes.
• Pause for a full second at peak contraction to maximize the metabolic stress on the glute fibers.

Make it harder

• Add a 3-second pause at the top of every rep to increase time under tension.
• Perform '1.5 reps' by going all the way up, halfway down, back to the top, and then all the way down.

Frequently asked

What muscles does the dumbbell banded hip thrust work?

The dumbbell banded hip thrust primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell banded hip thrust?

The dumbbell banded hip thrust uses dumbbell and resistance band.

Is the dumbbell banded hip thrust good for beginners?

The dumbbell banded hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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