Exercise Guide

Banded Hip Thrust

A bench-supported hip thrust with a band around the knees. More range than a floor bridge, plus the abduction demand the band adds.

BeginnerStrengthPushCompound
Form
Banded Hip Thrust - Start position
Start
Banded Hip Thrust - Mid position
Mid
Banded Hip Thrust - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Bands

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

HamstringsCore
How to Perform
  1. 1

    Loop a band above your knees and sit on the floor with your upper back against a bench.

  2. 2

    Plant your feet flat, roughly shoulder-width, and press your knees out against the band.

  3. 3

    Drive through your heels to lift your hips until your torso is parallel to the floor.

  4. 4

    Lower under control without letting your knees collapse inward.

Tips
  • ★Tuck your chin and keep your ribs down so the movement comes from the hips, not the spine.
  • ★Pause a full second at the top; that squeeze is most of the exercise.
Explore by Muscle
GlutesHamstringsCore