Banded Hip Thrust

Hip thrust with the band over the hips, anchored below.

• Compound
• banda
• Beginner

How to do it

• Band over the hips anchored below, with the upper back on the bench
• Upper back on the bench and chin tucked
• Drive through the heels and lock out by squeezing the glutes, without arching the lower back

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Drive up for 1 s to full extension, squeeze 1–2 s at the top, lower for 2 s

Common mistakes

• Hyperextending your lower back instead of extending your hips
• Letting the band slide up toward the abdomen

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads

Alternatives

• Hip Thrust
• Cable Glute Kickback
• Barbell Back Squat
• Romanian Deadlift