Reviewed June 2026
Banded Hip Thrust
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Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Resistance Band
Difficulty
Intermediate
Type
Hinge
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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
See where Banded Hip Thrust fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 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
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
MySetPlan places Banded Hip Thrust inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat 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.