Resistance Hip Thrusts (Band)

Lie on your back with a heavy band across your hips. Drive your hips up to the ceiling against the band's tension. Squeeze glutes at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

resistance band

Bilateral

Lying

reps

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the ground with your upper back against a bench or elevated surface.
- Roll a resistance band over your hips and secure it under your feet, ensuring it is positioned comfortably.
Step 2Position Your Feet
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Ensure your feet are positioned slightly in front of your knees for optimal leverage.
Step 3Engage Your Core
- Before lifting, engage your core muscles to stabilize your body.
- Keep your chin tucked and your gaze forward to maintain a neutral spine.
Step 4Lift Your Hips
- Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure that your body forms a straight line from your shoulders to your knees at the peak of the lift.
Step 5Lower Your Hips
- Slowly lower your hips back down towards the ground, maintaining control throughout the movement.
- Do not let your lower back sag; keep your core engaged as you lower.
Step 6Repeat
- Perform the hip thrust for the desired number of repetitions, focusing on form and control with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully remove the resistance band from your hips.
- Stand up slowly, ensuring you maintain balance and control as you finish.