Banded Hip Thrusters

• CATEGORY

  Strength

  Glute Activation

  Lower Body

• EQUIPMENT NEEDED

  Box or Bench

  Glute Loop

• LEVEL

  All Levels

OVERVIEW

Hip Thrusters with a Band take the classic glute-building movement and elevate it with a resistance band placed above the knees. This variation enhances glute activation by adding lateral tension, forcing the muscles to stabilize against both vertical and outward resistance. Ideal for warm-ups, finishers, or progressive glute training without external load.

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MUSCLES WORKED

PRIMARY:

• Gluteus maximus

• Gluteus medius

SECONDARY:

• Hamstrings

• Core

• Adductors

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STEP-BY-STEP INSTRUCTIONS

1. Sit on the ground with your upper back resting against a bench or box and place a resistance band just above your knees.

2. Position your feet flat on the floor, hip-width apart, knees bent, and arms crossed or resting lightly on your hips.

3. Press your knees slightly outward into the band and drive through your heels to lift your hips toward the ceiling.

4. At the top, squeeze your glutes hard while maintaining outward band tension and ensure your body forms a straight line from shoulders to knees.

5. Lower your hips back down with control, maintaining tension in the band throughout.

6. Repeat for the desired number of reps.

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BENEFITS

• Increases glute activation with minimal equipment

• Strengthens hip abductors and external rotators

• Reinforces proper knee tracking and hip stability

• Great for warm-ups, burnout sets, or at-home training

• Low-impact, joint-friendly movement for all fitness levels

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COACHING CUES

• Keep constant outward pressure on the band-don’t let your knees cave in

• Tuck your pelvis and squeeze glutes fully at the top

• Heels grounded and core braced; avoid arching through the back

• Chin tucked slightly for a neutral spine

• Use slow, controlled reps to maximize time under tension