Band Hip Thrust
Strengthen glutes and hamstrings with the Band Hip Thrust! Elevate your lower body workout, build strength, and improve stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself with your upper back against a bench and sit on the floor with your knees bent and feet flat on the ground. Place a resistance band around your legs, just above your knees.
2. If you're using additional weight, carefully place it on your hips. You may want to use a pad or towel for comfort if the weight is heavy.
3. Push through your heels and extend your hips upward by driving them towards the ceiling. The band will provide resistance, so push your knees outward slightly against the band to maintain its position.
4. Lift your hips until your body forms a straight line from your knees to your shoulders.
5. Pause at the top of the movement and squeeze your glutes tightly.
6. Lower your hips back down to the starting position without resting them on the floor.
7. Repeat for the desired number of repetitions and sets.
Make sure to keep your movements controlled and focus on using your glutes to lift the weight, rather than your lower back. Adjust the resistance of the band as needed to match your fitness level.
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