Band Hip Thrust

Start

Finish

similar: Barbell Hip Thrust

How to do it

Sit with the shoulder blades on a bench and run a long band over the hips with both ends pinned under your feet, then thrust the hips up to full extension against the band and lower with control.

Muscles worked

Primary: glutes · Also works: hamstrings

Equipment

Resistance bands

Common mistakes

• Letting the band ride up onto the stomach instead of sitting across the hip crease
• Pushing the chin up and arching the neck rather than keeping the gaze on the knees at lockout
• Stopping short of full hip extension, which is where the glute actually contracts hardest

Variations

• Band above the knees as well to resist knee collapse
• Single-leg band hip thrust

Can't do this one? Swap it for

• Hip Thrust
• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Band Glute Bridge

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes