Banded Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a resistance band adding tension at the hips, emphasizing glute max activation, hip power, and lower-body stability.
INTERMEDIATE
Dumbbell Single Leg Hip Thrust
A unilateral glute-strengthening exercise performed with the upper back elevated and a dumbbell adding resistance, intensifying glute max activation, hip extension power, and stability on the working leg.
Instructions
- Start in a supine position with your back on a bench and a dumbbell in the crease of your thigh.
- Keep one leg at a 90-degree angle to your thigh and place the other foot on the floor to lift your hips while squeezing your glutes.
- Lower your hips to the starting position and repeat as many times as you like. Repeat on both sides.
Tips
- Make sure your lower back doesn't arch as you extend your hips; you should focus on squeezing your glutes and tilting your pelvis back a little.
- Don't let your hips drop or rotate as you lift your hips.
- Focus on exhaling as you lift your hips. You shouldn't feel any movement in your lower back.
- If you don't feel the gluteal muscles firing, feel the muscles with your hands and focus on pausing the movement at the peak of the contraction.
Alternative Exercises
Bodyweight Hip Thrusts
A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.
Dumbbell Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a dumbbell adding resistance at the hips, emphasizing glute max power, hip extension strength, and posterior-chain activation.
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.