Dumbbell Banded Hip Thrust (female)

Dumbbell Banded Hip Thrust (female) कैसे करें

1. 1

   Set up for Dumbbell Banded Hip Thrust (female): take the starting position with the dumbbells, feet stable and core braced.

2. 2

   Grip or position the dumbbells securely, joints stacked and back neutral.

3. 3

   Drive through your heels and squeeze Glutes hard at the top.

4. 4

   Exhale on the effort, inhale on the return, and repeat for the set.

5. 5

   Avoid rushing, bouncing, or holding your breath; stop if you feel sharp pain.