Resistance Band Hip Thrust

Resistance Band Hip Thrust

The Resistance Band Hip Thrust is a highly effective compound exercise targeting the glutes, hamstrings, and lower back muscles. It is a variation of the traditional hip thrust exercise, but with the added challenge of resistance bands to further engage and strengthen the muscles. To perform the Resistance Band Hip Thrust, you will need a resistance band and a sturdy surface such as a bench or step. Begin by sitting on the ground with your upper back against the bench and your knees bent, feet flat on the floor. Place the resistance band above your knees, making sure it's secure and not too tight. Engage your core, squeeze your glutes, and press your feet into the ground as you lift your hips up towards the ceiling. As you thrust your hips upwards, make sure to maintain a straight line from your knees to your shoulders. Hold the contraction for a moment and then slowly lower your hips back down to the starting position. The resistance band adds an extra challenge by targeting the hip abductor muscles, which are responsible for stabilizing the hips. This helps to improve hip stability and overall lower body strength. Additionally, the Resistance Band Hip Thrust can also be an effective exercise for improving posture and reducing lower back pain. As with any exercise, it's important to maintain proper form and technique to maximize the benefits and minimize the risk of injury. Start with a lighter resistance band and gradually increase the intensity as you become more comfortable and stronger. Incorporate this exercise into your lower body workout routine to build strong glutes, hamstrings, and lower back muscles, and to enhance your overall athletic performance.


  • Find a sturdy surface or object to attach the resistance band to, such as a squat rack, post, or heavy piece of furniture.
  • Loop the resistance band around the chosen object and secure it so that it is positioned around your hips.
  • Lie down on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place the band around your hips, ensuring it is secure and not too loose.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
  • Keep your knees in line with your toes and avoid excessively arching your lower back.
  • Lower your hips back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.

Tips & Tricks

  • Use a resistance band with enough tension to challenge your glute muscles.
  • Focus on squeezing your glutes at the top of the movement for maximum muscle activation.
  • Engage your core throughout the exercise to maintain stability and protect your lower back.
  • Start with lighter resistance bands and gradually increase the tension as you become stronger.
  • Perform the exercise in a slow and controlled manner to fully engage your glute muscles.
  • Ensure that your hips are fully extended at the top of the movement to activate your glutes effectively.
  • Avoid overarching your lower back during the hip thrust; keep your spine neutral.
  • Incorporate variations such as single-leg hip thrusts to target each glute individually.
  • Combine the resistance band hip thrust with other glute exercises for a complete lower body workout.
  • Remember to warm up before performing the exercise to prevent injury and improve performance.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine