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Banded Hip Thrust

The constant tension glute burner — maximizes glute activation at peak contraction using resistance bands, perfect for home training, finishers, or adding accommodating resistance

⚡ Quick Reference​

AspectDetails
PatternHinge (Hip Extension)
Primary MusclesGlutes
Secondary MusclesHamstrings, Adductors
EquipmentResistance Band, Bench
Difficulty⭐ Beginner
Priority🟡 Supplementary

Movement Summary​

🎯 Setup​

Starting Position​

  1. Band anchoring: Loop band around sturdy anchor point at ground level (bench legs, pole, heavy dumbbell)
  2. Band placement: Position band around hips/lower pelvis
  3. Distance from anchor: Walk forward to create initial tension even at bottom position
  4. Bench position: Upper back against bench edge, 16-20 inches high
  5. Foot position: Feet flat, hip to shoulder-width apart, 6-12 inches from glutes
  6. Starting tension: Band should have light tension even with hips down
  7. Body position: Shoulder blades on bench, hips low, ready to thrust

Band Setup Options​

SetupAnchorResistance Pattern
Single BandGround-level anchorProgressive resistance to top
Double BandTwo bands for more tensionHeavier resistance at lockout
Around Bench LegsLoop through bench legsConvenient, portable
Setup Cue

"Band tight at the bottom, maximum stretch at the top — tension increases as you thrust up"

🔄 Execution​

The Movement​

What's happening: Loaded position with band tension

  1. Upper back supported on bench
  2. Band around hips with light tension
  3. Feet flat, knees bent
  4. Hips low but not resting on ground
  5. Core braced, ready to drive

Feel: Band creating light resistance even at bottom, glutes ready to fire

Key Cues​

Primary Cues
  • "Drive through heels" — push floor away
  • "Fight the band at the top" — push into maximum hip extension
  • "Squeeze glutes hard" — resist band pulling you back
  • "Constant tension" — band never goes slack

Tempo Guide​

GoalTempoExample
Strength1-2-2-01s up, 2s hold, 2s down
Hypertrophy2-3-3-02s up, 3s hold, 3s down
Endurance/Burn1-1-1-0Continuous reps, constant tension

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Gluteus MaximusHip extension — maximally loaded at lockout█████████░ 90%

Secondary Muscles​

MuscleActionActivation
HamstringsAssists hip extension, knee stabilization██████░░░░ 55%
AdductorsHip stabilization, assists extension█████░░░░░ 50%

Stabilizers​

MuscleRole
CoreMaintains pelvic position, prevents hyperextension
Erector SpinaeSpinal stabilization during movement
QuadricepsKnee stabilization in bent position
Unique Benefit

Bands provide accommodating resistance — they're easiest at the bottom (where you're weakest) and hardest at the top (where you're strongest and glutes are maximally shortened). This creates incredible peak contraction that's hard to replicate with free weights.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Not enough initial tensionBand slack at bottomLoses constant tension benefitWalk further from anchor
Overextending lower backArching back at topLumbar stress, less glute workKeep ribs down, squeeze glutes not back
Not fighting band at topStopping short of full extensionMissing peak contraction benefitPush forward fully, squeeze hard
Band too lightToo easy, minimal resistanceInsufficient stimulusUse heavier band or double up
Letting band pull you downFast, uncontrolled descentLoss of time under tensionControl the eccentric, resist the band
Most Common Error

Not using enough band tension — if the exercise feels too easy, you need a heavier band. Bands should create significant resistance at the top position.

Self-Check Checklist​

  • Band has tension even at the bottom
  • Maximum tension and glute squeeze at top
  • Hips reach full extension (not pulled back by band)
  • Ribs stay down, no lower back arch
  • Controlled descent — not pulled down by band

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Banded Glute BridgeShoulders on floorLearning band setup
Light BandLighter resistance bandStarting out
Less DistanceCloser to anchorReduce tension

By Target​

TargetVariationChange
Peak ContractionLong pause at top (5s+)Hold against max tension
Endurance/BurnHigh reps (25-50)Lighter band, more reps
Time Under TensionSuper slow (5-5-5 tempo)Maximize muscle tension
StrengthHeavy band, low repsChallenging resistance
Home/TravelPortable bands onlyMinimal equipment

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestNotes
Strength3-48-1290sHeavy band, focus top squeeze
Hypertrophy3-412-2060sModerate band, controlled tempo
Endurance/Burn2-320-30+45sLighter band, constant tension

Workout Placement​

Program TypePlacementRationale
Home workoutPrimary exerciseMain glute builder with minimal equipment
Gym lower bodyFinisherPump work after heavy compounds
Glute focusSupplementaryAfter barbell hip thrusts
Travel/HotelPrimary exercisePortable, effective anywhere

Progression Scheme​

How to Progress

Bands come in different resistance levels. Progress by: (1) increasing reps, (2) using a heavier band, (3) adding a second band, or (4) progressing to barbell + band combo.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Banded Glute BridgeLearning band resistance
Bodyweight Hip ThrustMastering basic pattern
Light Band Hip ThrustBuilding baseline strength

Progressions (Harder)​

ExerciseWhen Ready
Double Banded Hip ThrustSingle band too easy
Barbell + Band Hip ThrustWant heavy load + accommodating resistance
Single-Leg BandedMastered bilateral, want unilateral

Alternatives​

AlternativeWhen to Use
Barbell Hip ThrustHave barbell, want heavy loading
Dumbbell Hip ThrustHave dumbbells available
Hip Thrust MachineWant stability and easy loading

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back painHyperextension stressFocus on ribs down, reduce band tension
Hip flexor tightnessLimited hip extensionStretch hip flexors first
Skin sensitivityBand rubbing on hipsUse towel or pad under band
Stop Immediately If
  • Sharp pain in lower back, hips, or knees
  • Band slips or breaks (inspect bands regularly for tears)
  • Inability to maintain neutral spine
  • Bench feels unstable

Safety Tips​

  • Inspect bands before use — look for tears, cracks, or wear
  • Don't overstretch bands beyond their capacity
  • Secure anchor point — ensure it won't move or break
  • Use towel or pad under band if it digs into hips
  • Start with lighter resistance and build up
  • Keep face and body away from band's snap-back path

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipExtensionFull🟢 Low-Moderate
KneeIsometric hold~90° flexion🟢 Low
SpineNeutral maintenanceMinimal🟡 Moderate (if form breaks)
Joint-Friendly Loading

Bands provide a unique resistance curve that's gentler on joints than free weights at bottom positions, ramping up resistance only as you approach full extension where the joint is strongest.

❓ Common Questions​

What resistance band should I use?

Start with a medium resistance band (often color-coded — green or blue in many sets). You should be able to do 12-15 reps with good form. Too easy? Use a heavier band or double up. Typical progression: light > medium > heavy > double bands.

Where should I anchor the band?

Ground level is best. Options: bench legs, sturdy pole, heavy dumbbell (50+ lbs), squat rack uprights, or dedicated band anchor. Make sure it's secure and won't move during the exercise.

How far from the anchor should I be?

Far enough that the band has light tension even with your hips down at the starting position. Walk forward until you feel resistance, then test a rep. Adjust distance to get appropriate tension throughout the range.

Can I do banded hip thrusts without a bench?

Yes — this becomes a banded glute bridge (shoulders on floor). It's effective but has less range of motion than the hip thrust version.

Should I feel this in my glutes or lower back?

Primarily glutes, especially at the top. If you feel it mostly in your lower back, you're overarching — keep ribs down and focus on glute squeeze.

Can I combine bands with barbells or dumbbells?

Absolutely. Barbell + band hip thrusts are an advanced technique that combines the benefits of both: heavy loading from the barbell and peak contraction from the band.

📚 Sources​

Biomechanics & Muscle Activation:

  • Contreras, B., et al. (2016). Band resistance hip thrust activation — Tier A
  • Andersen, V., et al. (2018). Accommodating resistance training — Tier A

Programming:

  • Contreras, B. "Glute Lab" — Tier B
  • Simmons, L. "Accommodating Resistance" — Tier C
For Mo

When to recommend this exercise:

  • User training at home with limited equipment
  • User wants glute pump/finisher work after heavy compounds
  • User traveling and needs portable glute training
  • User wants to emphasize peak glute contraction
  • User wants accommodating resistance to add to barbell work

Who should NOT do this exercise:

  • Acute lower back or hip injury → Wait for recovery
  • Damaged or worn resistance bands → Safety risk, replace bands

Key coaching cues to emphasize:

  1. "Fight the band at the top — push into full hip extension"
  2. "Squeeze your glutes, not your back"
  3. "Keep constant tension — band never goes slack"

Common issues to watch for in user feedback:

  • "It feels too easy" → Use heavier band or double up
  • "I feel it in my back" → Cue ribs down, reduce band tension
  • "The band hurts my hips" → Use towel or pad under band
  • "Band keeps slipping" → Adjust position, ensure band is around hips/pelvis

Programming guidance:

  • For home/travel: 3-4x12-20 as primary glute exercise
  • For gym finisher: 2-3x15-25 after heavy work
  • For hypertrophy: Focus on 2-3s squeeze at top, slow tempo
  • Progress when: Can do 3x20 with current band with perfect form

Last updated: December 2024