Also known as: banded hip thrust, banded glute bridge, glute bridge with band, resistance band hip bridge, band glute bridge

What is Band Hip Thrust?

The Band Hip Thrust is an easy glute-strengthening exercise using a resistance band looped over the hips while your upper back rests on a bench. It primarily targets the glutes and hamstrings and improves hip extension and posterior chain strength for beginners.

How to Do Band Hip Thrust

  1. Position the band: Loop a resistance band over your hips, remove slack and center it. Secure band ends under feet or bench to prevent slipping during movement.
  2. Set up on bench: Sit with your upper back against a bench, knees bent and shins vertical. Maintain a neutral pelvis and rib cage down before starting.
  3. Foot placement: Place feet flat hip-width apart with heels under knees. Press through heels and keep shins close to vertical for optimal glute engagement.
  4. Brace and inhale: Brace your core, tuck the pelvis slightly and inhale to stabilize the spine. This reduces lumbar arch and protects your lower back.
  5. Drive hips upward: Drive the hips up by squeezing the glutes until full hip extension and a posterior pelvic tilt; pause and hold while keeping ribs down.
  6. Lower with control: Lower hips slowly with control until glutes near the floor, keeping tension on the band. Repeat for reps and avoid back arching.

Muscle Groups

Hamstring, Glutes

Description

Set up a band so that it sits across your hips like a seatbelt, there should be no slack. Rest your upper back and shoulders on a bench. Pelvis should be neutral, feet flat on the floor (or elevated on a step) Shins close to vertical and hips flexed.

Use your glutes to drive the movement, keep the spine neutral Engage your glutes, drive through your feet, and extend your hips, assuming a posterior pelvic tilt at the top. Pausing, squeezing the glutes. Hinge back down with control. Repeat for Repetitions.

Don't allow your back to arch at any point. Keep your rib cage down, fix your gaze to a point in front of you, this will help prevent your arching through the back.
Movement Group: Legs
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Hip Thrust?

The Band Hip Thrust strengthens glutes and hamstrings, improves hip extension power and posture, and enhances posterior chain stability. The band provides constant resistance, increasing muscle activation while remaining accessible for beginners and rehab work.

What common mistakes should I avoid?

Avoid excessive lumbar arching, using momentum, feet too far from hips, or a slack/poorly positioned band. Focus on neutral spine, controlled tempo and driving through the heels to maximize glute activation and reduce lower-back strain.

How can I progress or modify the Band Hip Thrust?

Progress by switching to a thicker band, adding weight across the hips, elevating feet, or performing single-leg band hip thrusts. Alternatives include barbell hip thrusts, glute bridges, Romanian deadlifts, or cable pull-throughs for added load.