Band Hip Thrust
Strengthen glutes and hamstrings with the Band Hip Thrust! Elevate your lower body workout, build strength, and improve stability.
The Band Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. You'll need: exercise bench and resistance bands.
Required Equipment
Band Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis)
Band Hip Thrust Variations and Alternatives
How to do the Band Hip Thrust
Position yourself with your upper back against a bench and sit on the floor with your knees bent and feet flat on the ground. Place a resistance band around your legs, just above your knees.
If you're using additional weight, carefully place it on your hips. You may want to use a pad or towel for comfort if the weight is heavy.
Push through your heels and extend your hips upward by driving them towards the ceiling. The band will provide resistance, so push your knees outward slightly against the band to maintain its position.
Lift your hips until your body forms a straight line from your knees to your shoulders.
Pause at the top of the movement and squeeze your glutes tightly.
Lower your hips back down to the starting position without resting them on the floor.
Repeat for the desired number of repetitions and sets.
Make sure to keep your movements controlled and focus on using your glutes to lift the weight, rather than your lower back. Adjust the resistance of the band as needed to match your fitness level.
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Band Hip Thrust FAQs
What muscles does the Band Hip Thrust work?
The Band Hip Thrust mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Band Hip Thrust?
Exercise bench and resistance bands.
Is the Band Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Hip Thrust variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Deadlift, Band Pull Through and Band Standing Hip Extension.
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