Band Hip Thrust

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Gluteus Medius
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Rectus Abdominis
• Vastus Lateralis

Equipment

• Resistance Band
• Flat Bench

Technique

1. Loop a long, strong band across your hips and secure each end firmly, for example under heavy dumbbells on both sides of the bench or on low anchors, so it pulls straight down.
2. Sit with your upper back against a bench and the band across your hip crease.
3. Plant your feet flat and drive the hips up until the body is in a line from shoulders to knees.
4. Squeeze the glutes hard at the top.
5. Lower slowly and repeat.

Cues

• Keep the chin tucked and the ribs down.
• Pause at the top against the band's strongest tension.
• Make sure the band cannot slip.

Common mistakes

• Over-arching the lower back at the top.
• Letting the band roll up to the stomach.
• Pushing through the toes.

Alternatives

• Barbell Hip Thrust
• Banded Glute Bridge