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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Banded Hip Thrust is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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 Bodyweight Hip Thrust trains the same muscle with a similar movement, so it's a reasonable swap if you don't have resistance bands available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Bodyweight Hip ThrustRelated exercises
Learn more
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