General exercise guide
Banded Hip Thrust
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Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Resistance Band
Difficulty
Intermediate
Type
Hinge
See how Banded Hip Thrust could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The banded hip thrust adds a resistance band around your thighs during hip thrusts, requiring you to push your knees outward against the band which activates your gluteus medius alongside the maximus. This dual activation creates more complete glute development than standard hip thrusts alone.
When to use it
Use to increase glute medius activation during hip thrusts.
Who it's for
All levels wanting to add variety to hip thrusts.
Coaching Note
Place the band just above your knees and maintain outward pressure against it throughout the entire movement. At the top of each rep, actively push your knees apart while squeezing your glutes. The band should stay taut.
Muscles worked: Banded Hip Thrust
Secondary
Stabilizers
Hip abductors
Also targets: Hamstrings, Core
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Banded Hip Thrust form guide
- 1
Place a resistance band around your thighs above your knees.
- 2
Sit with your upper back against a bench.
- 3
Plant your feet flat, hip-width apart.
- 4
Drive through your heels and thrust your hips up.
- 5
Push your knees out against the band at the top.
- 6
Lower with control and repeat.
What are the best tips for the Banded Hip Thrust?
Keep constant outward pressure on the band.
Squeeze glutes hard at the top.
Don't let knees cave inward.
When to Use the Banded Hip Thrust
Program banded hip thrusts when you want to add gluteus medius activation to hip thrusts, during warm-ups, or for variety. Use them for moderate to high reps. They pair well with standard hip thrusts and lateral walks.
What are common Banded Hip Thrust mistakes to avoid?
Allowing knees to collapse against the band.
Letting your knees drift away from the intended line during the Banded Hip Thrust changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Not maintaining tension throughout.
Hip hinge movements like the Banded Hip Thrust depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
Using too heavy of a band.
Loading more weight than you can control on the Banded Hip Thrust often creates compensations that shift work away from your Glutes (gluteus maximus). Reduce the load until each rep follows the intended path.
Is the Banded Hip Thrust right for you?
All levels wanting to add variety to hip thrusts.
How to Program the Banded Hip Thrust
Strength6-8 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth10-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60-90s.
Where Banded Hip Thrust fits in your workout
This is one example of how Banded Hip Thrust could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Squat or Leg Press4 × 8
- Romanian Deadlift3 × 10
- Banded Hip Thrust3 × 12
- Calf Raise3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Banded Hip Thrust?
Other Variations
- Banded Barbell Hip Thrust
- Double Band Hip Thrust
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Related Content
Safety Notes
- Choose appropriate band resistance.
- Ensure band is secure above knees.