Hip Thrust (Band)

A powerful glute-focused exercise using band resistance to drive hip extension, primarily activating the glute muscles.

Instructions

1. Loop a resistance band around your hips at waist level and secure the other end to a low anchor point in front of you.
2. Sit upright on a bench or step, keeping your feet flat on the floor, shoulder-width apart.
3. Lean slightly forward and engage your core.
4. Explosively drive through your feet, thrusting your hips forward and straightening your torso.
5. Squeeze your glutes maximally at the top position.
6. Lower back to the starting position with control and repeat for the desired reps.

Tips

• Focus on driving through your heels rather than your toes.
• Keep your chest tall throughout; avoid excessive backward lean.
• The movement is primarily hip extension; minimize knee extension contribution.
• Band tension should increase as you extend your hips.
• This is an excellent exercise for glute strength, power development, and athletic performance.
• Perform 8-12 reps per set for optimal hypertrophy and strength gains.