Videos
Instructions
- Sit on the ground with your upper back resting against a bench and a resistance band anchored over your hips.
- Bend your knees and place your feet flat on the floor, shoulder-width apart.
- Hold the resistance band in place on your hips with both hands.
- Drive through your heels and lift your hips until your thighs are parallel to the floor and your body forms a straight line from shoulders to knees.
- Pause at the top, squeeze your glutes, then slowly lower your hips back to the starting position.
Technical Tips
- Keep your chin tucked to avoid neck hyperextension.
- Do not overextend the lower back at the top of the movement.
- Engage your core to maintain stability throughout the lift.
- Push through the heels to better activate the glutes.
Breathing Tips
- Inhale at the bottom before initiating the thrust.
- Exhale as you drive your hips upward.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back injuries
- Hip joint pain or labral tears
- Severe knee pathologies
- Recent abdominal or pelvic surgeries
Description
The Banded Hip Thrust is an effective lower-body exercise that targets the glutes using elastic resistance. This movement is ideal for developing strength, power, and muscle activation in the posterior chain without the need for heavy weights. By anchoring a resistance band over the hips and elevating the upper back on a bench, the exercise provides constant tension through the entire range of motion. This promotes enhanced glute engagement, particularly during the concentric (lifting) phase. The banded version is especially beneficial for those seeking a controlled, joint-friendly alternative to traditional weighted hip thrusts. It also helps improve hip extension mechanics, making it valuable for both athletic performance and rehabilitation contexts. Whether you're a beginner or an experienced lifter, incorporating banded hip thrusts into your routine can help build stronger, more powerful glutes while supporting hip and core stability.
What muscles do banded hip thrusts work?
Banded hip thrusts primarily work the glutes, especially the gluteus maximus, while also engaging the hamstrings, quadriceps, hip abductors, and core muscles for stability.
Are banded hip thrusts effective without weights?
Yes, banded hip thrusts are highly effective without weights, as the elastic resistance provides constant tension that enhances muscle activation and control throughout the movement.
How should I position the band for hip thrusts?
Place the resistance band securely over your hips and anchor it to a low point or under your feet to ensure consistent tension during the entire range of motion.
Can I do banded hip thrusts at home?
Yes, banded hip thrusts are excellent for home workouts since they require minimal equipment—just a resistance band and a stable bench or surface to support your upper back.
How many reps of banded hip thrusts should I do?
Aim for 3 to 4 sets of 10 to 15 controlled repetitions, focusing on glute contraction at the top of each rep for maximum benefit.