Banded Hip Thrust

How to do it

1. Anchor a long resistance band under heavy dumbbells or the bench legs on each side of your hips.
2. Sit with your upper back against the edge of a flat bench and the band stretched across your hip crease.
3. Set your feet flat, hip-width apart, so your shins will be vertical at the top.
4. Drive through your heels and raise your hips until your torso and thighs form a straight line.
5. Hold the squeeze for a second, then lower your hips under control until they nearly touch the floor.

Tips

• Pause at the top where the band is hardest: that is where it gives you the most.
• Keep your chin tucked and eyes forward so the ribs stay down.

Common mistakes

• Letting the band pull the hips down fast on the way back.
• Overarching the lower back at the top.
• Feet too far forward so the hamstrings take over.

Muscles worked by the Banded Hip Thrust

• Gluteus maximus Primary47%
• Gluteus medius Secondary15%
• Hamstrings (biceps femoris) Secondary9%
• Hamstrings (semitendinosus/-membranosus) Minor6%
• Quads (vastus lateralis) Minor6%
• Adductors Minor5%
• Quads (vastus medialis) Minor4%
• Spinal erectors (lower back) Stabilizer4%
• Upper abs Stabilizer2%
• Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A band around the knees adds abduction. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.

Banded Hip Thrust alternatives

Same equipment

• Band Hip Thrust Single LegResistance band

Different equipment

• B-Stance Hip ThrustOther equipment
• Smith Machine Hip Thrust (Single Leg)Smith machine

Easier

• Banded Glute BridgeResistance band
• Glute Bridge Single LegBodyweight

No equipment

• Single Leg Hip ThrustBodyweight

Make it easier

• Banded Glute BridgeResistance band
• Glute Bridge Single LegBodyweight
• Glute Drive MachineMachine
• Dumbbell Glute BridgeDumbbell

Frequently asked questions

What muscles does the Banded Hip Thrust work?

Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.

Is the Banded Hip Thrust good for beginners?

The Banded Hip Thrust is rated intermediate. If you are new, learn the Banded Glute Bridge first and build up from there.

What is a good alternative to the Banded Hip Thrust?

For example the Banded Glute Bridge, Glute Bridge Single Leg and Band Hip Thrust Single Leg. They train mostly the same muscles, some with different equipment.

Sources

• Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

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