Banded Hip Thrust
A hip thrust variation using a resistance band around the hips or thighs to add accommodating resistance near lockout.
Equipment: Resistance bands
How to do it
- 1Sit on the floor with your upper back against a bench, loop a band across the crease of your hips or above your knees, and plant your feet flat with knees bent around 90 degrees.
- 2Brace your core and drive through your heels to lift your hips, pressing against the band's resistance.
- 3Extend your hips fully until your thighs and torso form a straight line, squeezing your glutes hard at the top for a one-second pause.
- 4Lower your hips back down under control without letting the band go slack, then repeat.
Common mistakes
- Hyperextending the lower back to reach lockout instead of finishing the motion with the glutes.
- Letting the knees cave inward against the band's resistance instead of pressing outward.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Banded Hip Thrust safe for beginners?
Yes. The Banded Hip Thrust is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Banded Hip Thrust work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
What can I substitute if I don't have resistance-bands for the Banded Hip Thrust?
The Kettlebell Swing targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have resistance-bands available.
See the Kettlebell SwingRelated exercises
Learn more
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