Banded Hip Thrust

Exercise Information

  • Alternative Names: Hip thrust with the band, resistance band hip thrust
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Resistance band
  • Muscles Targeted: Glutes, hamstrings, abs
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 15-30 reps each
  • Variations: Kneeling hip thrust with band
  • Alternative: None

The banded-version of the traditional hip thrust helps in improving the range of motion and efficiency, providing resistance throughout the movement. Since it does not involve lifting too much weight, it is easier on your body and has fewer risks of injury than the barbell hip thrust. Moreover, bands are easier to set up and can be performed in the comfort of your home.

Banded Hip Thrust Exercise Information

  • Alternative Names: Hip thrust with the band, resistance band hip thrust
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Resistance band
  • Muscles Targeted: Glutes, hamstrings, abs
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 15-30 reps each
  • Variations: Kneeling hip thrust with band
  • Alternative: None

How to do a Banded Hip Thrust

Hold a resistance band and loop it around both the ends of a power rack, keeping a bench in the middle so that the band is stretched. Get under the band so that it forms your belt line while your shoulder blades are placed on plyo-box or bench. Press your heels to raise your hips off the ground. Hold the point of maximum contraction for one to two seconds before returning to the initial position.

Hip Thrust with Band Tips

  • Instead of looking down, move your gaze upward while your torso and hip bridges become parallel to the ground.
  • Squeeze your glutes and slightly tilt your pelvis when extending the hips.
  • Avoid rotating or dropping your hips when you bridge them up.

Variation in a Kneeling Position

Set up for the exercise by attaching one end of a resistance band to an anchor and securing the other end around your waist. It is performed by kneeling on the ground with your butt on the heels so that it keeps the band taut and then extending your hips until the torso is in line with your thighs.

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