Banded Hip Thrust

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Loop a resistance band over the hip bones anchored to fixed points on each side, or place a band across the thighs to provide abduction resistance throughout the movement. Rest the upper back against a bench with the shoulder blades on the top edge.
• Set the feet flat on the floor at a distance where the shins are vertical at the top. Actively press the knees out against the band throughout the set.
• Drive through both heels, extend the hips powerfully to the top position, and pause briefly with the glutes actively squeezed. Avoid hyperextending the lumbar spine.
• Lower the hips under control and avoid collapsing passively into the bottom. Keep the core braced for the entire duration of the set.

Common mistakes

• Hyperextending the lower back at lockout instead of achieving true hip extension with the core engaged.
• Allowing the knees to cave inward rather than actively pushing them out against the band resistance throughout the movement.
• Dropping the hips rapidly through the eccentric phase instead of controlling the descent, which reduces total time under tension.

Frequently asked questions

What advantage does the band add over a bodyweight hip thrust?

The band increases resistance at the top of the movement, where the glute is in a fully extended position and can produce the greatest mechanical tension. This makes the resistance curve better matched to the strength curve of the glute compared to bodyweight alone.

Should the band be placed over the hip bones or around the thighs?

Both placements are used for different purposes. A band over the hip bones adds direct hip extension resistance. A band around the thighs adds hip abduction resistance, which increases glute medius and external rotator involvement. Both can be used together.

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