Banded Hip Thrust

Banded Hip Thrust is a variation of the traditional hip thrust exercise where resistance bands are used to increase intensity and muscle activation. This exercise focuses primarily on the gluteal muscles, but also engages the hamstrings and lower back muscles. By including the Banded Hip Thrust in your training routine, you can improve your lower body strength, increase hip extension and promote better posture. :contentReference[oaicite:0]{index=0}

Correct Performance of the Banded Hip Thrust

Follow these steps to perform the exercise correctly:

  1. Sit on the floor with your back against a bench; place a resistance band over your hips and secure the ends under your feet.
  2. Roll up on the edge of the bench so it rests just below your shoulder blades and place your feet flat on the floor hip-width apart.
  3. Keep your knees bent at a 90-degree angle and make sure the resistance band is tight.
  4. Engage your core muscles and push through the heels to lift the hips up until the body forms a straight line from shoulders to knees.
  5. Hold the position for one second while tensing the gluteal muscles, then lower the hips in a controlled manner back to the starting position.
  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Overextension of the back: Avoid lifting the hips too high, as this can lead to overextension of the lower back and potential injury.
  • Insufficient band tension: Make sure the resistance band is tight enough to provide adequate resistance throughout the movement.
  • Incorrect foot placement: Position the feet correctly to ensure optimal muscle activation and balance.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without a resistance band to master the technique before adding additional resistance.
  • Advanced: Use heavier resistance bands or add weight plates above the hips to increase intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your hips and exhale as you lift them up. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Banded Hip Thrust:

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