Banded Hip Thruster Pulses

• CATEGORY

  Glute Activation

  Lower Body Strength

  Accessory Work

• EQUIPMENT NEEDED

  Glute Loop

  Box or Bench

  Bodyweight

• LEVEL

  All Levels

OVERVIEW

The Hip Thruster Pulses with Band is an isolated glute-focused movement that incorporates a glute loop and a box or bench to target the posterior chain with short, controlled pulses at the top of a hip thrust. These pulses emphasize peak glute contraction and endurance, making them a great addition to warm-ups, burnout sets, or targeted accessory work.

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MUSCLES WORKED

PRIMARY:

• Gluteus maximus

• Gluteus medius

SECONDARY:

• Hamstrings

• Core

• Erector spinae

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STEP-BY-STEP INSTRUCTIONS

1. Sit on the floor with your upper back against a bench and a glute loop around your thighs, just above the knees.

2. Bend your knees and place your feet flat on the floor, hip-width apart.

3. Drive through your heels to lift your hips into a full hip thrust position, with shoulders on the bench and hips in line with your knees and shoulders.

4. At the top of the thrust, keep tension on the glute loop by pressing your knees slightly outward.

5. Perform small, controlled pulses at the top, just a few inches up and down, maintaining glute engagement the entire time.

6. Complete the set without allowing the hips to drop fully to the ground between reps.

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BENEFITS

• Increases time under tension for stronger glute activation

• Reinforces the top position of the hip thrust

• Helps correct glute firing patterns, especially for quad-dominant movers

• Ideal for activation in warm-ups or burnout finishers

• Low-impact and easy to implement for all fitness levels

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COACHING CUES

• Push through your heels and squeeze your glutes hard at the top

• Don’t let your knees cave. Keep tension on the glute loop

• Keep your ribs down and core braced throughout

• The movement should be small but powerful

• Think short, sharp, glute squeezes, not bouncing