- Sit on the ground with your upper back resting against the edge of a sturdy bench or similar surface.
- Place a resistance band around your thighs, just above your knees, and position your feet flat on the floor, hip-width apart.
- Roll your hips forward so your shoulders are supported by the bench and your body forms a bridge-like position.
- Keep your core engaged and your back straight throughout the movement.
- Lower your hips toward the ground without fully sitting down, maintaining tension in the band.
- Drive through your heels to push your hips upward until your body forms a straight line from your knees to your shoulders.
- Squeeze your glutes at the top of the movement and hold briefly before lowering back down.
- Avoid overextending your back or letting your knees collapse inward—keep the motion controlled and deliberate.
Band Hip Thrust
Category: Band
Equipment Needed
Resistance Band
Bench or Box
Muscle Groups
Core
Glutes
Hamstrings
Instructional Tips:
Benefits
Strengthens the glutes and hamstrings, enhancing lower-body power and stability.
Improves hip mobility and posture by engaging the posterior chain.
Adds resistance for a more challenging alternative to bodyweight hip thrusts.
Exercise Type
Strength Training
Exercise Focus
Targets the glutes and hamstrings
Promotes strength and muscle tone
An effective exercise for building lower-body power and is suitable for all fitness levels
Ideal for home workouts or as part of a lower-body training routine
