Glutes · Resistance bands

Resistance Band Hip Thrust (Version 2)

The resistance band hip thrust is an isolation exercise designed to target the glutes with extra emphasis on the hip abductors due to lateral tension. It suits all fitness levels and works well as a pre-exhaust movement, a glute activation drill, or a main hypertrophy exercise.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Loop the band around your thighs just above your knees and sit on the floor with your upper back resting against a bench or sofa.
Bend your knees and place your feet flat on the floor hip-width apart, pushing your knees slightly out against the band.
Inhale and brace your core. As you exhale, drive through your heels and lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top and keep your knees pressed out.
Inhale and slowly lower your hips back down with control.

Common mistakes

Allowing the knees to cave inward against the band reduces glute activation and places unnecessary torque on the knee joints.
Hyperextending the lower back at the top shifts the tension from the glutes to the lumbar spine.
Pushing through the toes instead of the heels shifts the workload toward the quadriceps and diminishes glute engagement.

Tips

Maintain continuous outward pressure against the band throughout the entire range of motion.
Keep your chin tucked and your gaze forward to maintain a neutral spine and prevent lumbar arching.
Hold the contraction at the top for one to two seconds to maximize muscle fiber recruitment.

Sets and reps

Perform 3–4 sets of 12–20 controlled repetitions with a brief squeeze at full lockout. Rest for 60 to 90 seconds between sets.

Muscles worked

Resistance Band Hip Thrust (Version 2): glutes, legs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles does the banded hip thrust work?

It primarily targets the gluteus maximus, while the resistance band directly forces the gluteus medius and minimus to work continuously to keep the knees apart.

Can this exercise be done at home without a gym bench?

Yes, you can rest your upper back against a sturdy couch, ottoman, or the edge of a bed that won't slide backwards.

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