Dumbbell Banded Hip Thrust
The dumbbell hip thrust with a looped band just above the knees; pushing the knees out against it brings in the side glutes.
How to do it
Setup
Upper back on a bench, a dumbbell across the hips, a looped band just above the knees, feet hip-width.
Steps
- Press the knees out until the band is taut.
- Drive the hips up to a straight line, the knees still pushing out.
- Lower slowly without letting the knees fall in.
Common mistakes
Knees caving as the hips rise: keep the band taut from bottom to top. Band sliding up the thighs: set it just above the knees. Dumbbell rolling toward the belly: pin it to the hip bones with both hands.
Breathing
Exhale driving up, inhale lowering.
