Banded Hip Thrust
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Resistance Band
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Banded Hip Thrust targets your glutes through a hip hinge movement pattern. Use to increase glute medius activation during hip thrusts.
Everything You Need to Know About the Banded Hip Thrust
The Banded Hip Thrust is a intermediate difficulty exercise that targets your Glutes (gluteus maximus) and Glutes (gluteus medius). It's a popular choice for building strength and muscle in these areas. When should you use it? Use to increase glute medius activation during hip thrusts. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting to add variety to hip thrusts. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Banded Hip Thrust
Primary
Secondary
Stabilizers
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.
What are common Banded Hip Thrust mistakes to avoid?
Allowing knees to collapse against the band.
Letting your knees collapse inward during the Banded Hip Thrust puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Not maintaining tension throughout.
Hip hinge movements like the Banded Hip Thrust demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Using too heavy of a band.
Loading more weight than you can control on the Banded Hip Thrust forces compensatory movement patterns that bypass your Glutes (gluteus maximus). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the Banded Hip Thrust right for you?
All levels wanting to add variety to hip thrusts.
How to Program the Banded Hip Thrust
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.
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.
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.
What are good alternatives to the Banded Hip Thrust?
Other Variations
- Banded Barbell Hip Thrust
- Double Band Hip Thrust
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Banded Hip Thrust — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Choose appropriate band resistance.
- Ensure band is secure above knees.