Hip thrust with theraband and dumbbells

To modify the Hip Thrust with a resistance band and dumbbells, position yourself once again with your back facing a weight bench, chair, table, or a comparable support. Your shoulder blades press against the object behind you, and you place your arms laterally on it. Naturally extend your spine with your head, and your back assumes a slightly concave shape. Stand with your legs at a hip-width distance in front of your body, and when lifting, your upper and lower legs form a right angle. At no point should your knees extend beyond the tips of your toes. For an additional challenge, attach two dumbbells with the help of a resistance band. The resistance band lies over your pelvis, and the dumbbells are positioned directly beside your buttocks on the ground.

Movement execution

Press your hips upward over your heels, aligning them with the rest of your upper body, and forming a right angle with your legs. During the ascent, exhale and additionally tighten the gluteal muscles. Keep your arms and shoulder blades calm on the bench behind you. The upper body leans slightly backward, allowing you to direct your gaze upward. As you inhale, lower your buttocks toward the ground, and the resistance from the band and dumbbells diminishes.

Stressed muscles and common mistakes

For further insights into the activated muscle groups and common errors during the execution of the Hip Thrust with a Theraband and dumbbells, refer to the page "Hip Thrust for Home Training" (without the use of equipment).

Alternative variants to hip thrust with theraband and dumbbells

To make your training more engaging, you can also explore similar exercises or additional variations of the Hip Thrust with Theraband and dumbbells.