Mini Band Dumbbell Deficit Hip Thrust

How to perform it

Step-by-step instructions

1. 01Support the upper back on a stable bench, elevate both feet on a low platform, place a mini band above the knees, and secure a dumbbell across the hips.
2. 02Brace the trunk, keep the knees pressed lightly outward, and lower the hips into the available deficit.
3. 03Drive through the feet to extend the hips while maintaining the same knee alignment against the band.
4. 04Finish with the torso and thighs in one line, squeezing the glutes without arching the lower back.
5. 05Lower slowly through the deeper range, keeping the dumbbell stable and the band under tension.