compound · Hinge
Band Hip Thrust
Band Hip Thrust is a compound hinge movement for glutes, using Loop Resistance Bands. It also works hamstrings and abductors. 3 sets of 20-30, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- Loop Resistance Bands
- Difficulty
- Beginner
- Sets and reps
- 3 × 20-30
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Loop band over the hips and under both hands, or a mini band above the knees.
- 2The cue that matters
Push the knees out against the loop while you thrust - double the glute work.
- 3Work it
3 sets of 20-30, resting about 1 minute between them.
Muscles worked
Glutes does most of the work. Hamstrings and abductors take the rest.