Banded Hip Thrust

This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength.

How to do it

1. Place a loop band just above your knees and sit on the floor with your upper back against a bench.
2. Bend your knees, plant your feet hip-width apart, and position the band to create tension.
3. Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes forcefully at the top, ensuring your knees are pushed out against the band.
5. Slowly lower your hips back to the starting position with control.

Tips

• Maintain constant tension on the band throughout the movement.
• Focus on a strong glute contraction at the peak of the thrust.
• Keep your chin tucked and gaze forward to maintain a neutral spine.
• Ensure your shins are vertical at the top of the movement.

Muscles

Primary: Glutes (max)

Secondary: Glutes (medius), Hamstrings