Resistance Band Hip Thrust
Muscle Group
Glutes
Equipment
Resistance band
Difficulty
Beginner
Hip thrust with band around the hips. Portable and effective for glutes.
How to Perform This Exercise
- 1 Sit on the floor with upper back against a bench, knees bent, feet flat.
- 2 Optionally place a weight on your hips.
- 3 Push through your heels to lift your hips to full extension.
- 4 Squeeze your glutes hard at the top for 1-2 seconds.
- 5 Lower hips slowly without completely touching the floor between reps.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
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