Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredHip Thruster
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Hamstrings
Target Muscle Group


Glutes Muscle Anatomy Diagram

Banded Hip Thruster Overview

The banded hip thruster is a hip thrust variation and an exercise used to isolate the muscles of the glutes.

The band used to perform banded hip thrusters provides accommodating resistance. This means the tension the band places on the target muscle group gets more intense the closer you get to lockout.

Banded Hip Thruster Instructions

  1. Start in a supine position with your back on the hip thruster, knees bent, and feet flat at roughly shoulder width apart.
  2. Loop one end of a band around the peg provided on the side of the platform.
  3. Lay the band across your waist and attach the other loop on the other peg.
  4. Drive both feet into the platform and squeeze your glutes while bridging your hips up.
  5. Lower your hips back to the starting position and repeat for the desired number of repetitions.

Banded Hip Thruster Tips

  1. Allow your gaze to move upward as the hip bridges and the torso becomes parallel to the floor.
    • Don’t look down and keep the neck in flexion. Instead, focus on keeping the neck neutral on the torso. As your torso tilts back, the gaze should move up. When your hips drop and the torso follows, your gaze will be more horizontal.
  2. Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
  3. Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
  4. Don’t allow the hips to drop or rotate as you bridge the hips up.
  5. Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
  6. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.