Kysero
Try for free

Glutes · Intermediate

Mini Band Dumbbell Deficit Hip Thrust

Hip-focused drill targeting the glutes with steady pelvis control.

View instructionsAll exercises
Back to all exercises
Mini Band Dumbbell Deficit Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstringsCoreAbductors

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

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.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Hip ThrustRelated variationHip Thrust

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteAxle Bar Hip ThrustComparable substituteSumo DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder