Banded Hip Thrust

How to perform the Banded Hip Thrust

1. Set up a barbell hip thrust with the upper back on a bench and a band looped around the knees.
2. Roll the padded bar into the hip crease and plant the feet with shins vertical at the top.
3. Drive the hips up while pushing the knees out against the band to keep the glutes engaged.
4. The band adds an abduction demand, so resist letting the knees collapse in as you lock out.
5. Squeeze the glutes at full hip extension with the ribs down and pelvis tucked.
6. Lower under control, maintaining outward knee pressure against the band the whole way.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the band pull the knees inward at the top instead of pressing them out.
• •Hyperextending the lower back at lockout rather than squeezing the glutes.
• •Driving through the toes so the shins pass vertical and the hamstrings take over.
• •Collapsing the knees in on the descent and losing the abduction stimulus.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Glute Bridge

Glutes · Bodyweight