Banded Hip Thrust
The banded hip thrust is a hip thrust with a resistance band across your hips, anchored under the bench or to fixed points at floor level, so the band tightens as your hips rise. It works the glutes, with the hamstrings assisting, and suits high-rep glute work, warm-ups and training without a barbell.
Also called: Resistance Band Hip Thrust, Band Hip Thrust, Looped-Band Hip Thrust · Equipment: band · Pattern: hinge
Step by step
- Anchor the band at floor level on both sides of you, under the bench legs, dumbbells or band pegs, and check it for nicks or wear first.
- Sit on the floor with your upper back against the long edge of a bench, just under your shoulder blades, and the band across the front of your hips at the hip crease.
- Plant your feet flat, about hip-width apart, so your shins are close to vertical when your hips are up.
- Brace your trunk with your ribs down and chin slightly tucked, looking forward rather than at the ceiling.
- Drive through your heels to lift your hips until your torso is level with your thighs and the bench.
- At the top, squeeze your glutes and tuck your pelvis slightly under, holding for a second while the band is tightest.
- Bring your hips back towards the floor under control until they are just above it, then start the next rep.
- After the last rep, sit down on the floor and lift the band off your hips.
- Squeeze your glutes hard at the top
- Ribs down, chin tucked
- Shins vertical at the top
- Drive through your heels
- Tuck your pelvis under to finish
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Gluteus maximus: lower | Prime mover | C |
| Gluteus maximus: upper | Prime mover | C |
| Hamstrings: biceps femoris (long head) | Secondary | C |
| Adductor magnus | Secondary | D |
| Erector spinae | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Arching the back to finish
Fix: Keep your ribs down and tuck your pelvis slightly under as your hips reach the top.
Band sliding towards the belly
Fix: Set the band on the hip crease and anchor it directly out to each side at floor level.
Feet too far forward
Fix: Bring your feet in until your shins are vertical when your hips are at the top.
Head thrown back
Fix: Keep your chin tucked and eyes forward so your torso moves as one piece.
Rushing the top
Fix: Pause for a second at the top with your glutes fully squeezed.
What the research says
PowerMuscle growthRehab & prehabGeneral fitnessEndurance
- Band versus barbell — An EMG study in trained women found the barbell hip thrust produced greater glute activation than the band version, with no other differences between versions. The authors suggested choosing between them by preference and goal.
- Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, although very light loads (around 20% of maximum) have produced less growth. Band hip thrusts are commonly used for sets of 15–30 reps for this reason.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns; around 10 or more hard sets a week has been associated with more growth than fewer than 5.
- Bands and strength — A meta-analysis found bands added to a barbell improved maximal strength more than barbell load alone. There is no direct research on band-only hip thrusts.
- Placement — Many lifters use band hip thrusts as a glute warm-up, a home or travel option, or a high-rep finisher after heavier hip work.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the banded hip thrust in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.