- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredHip Thruster
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Abductors, Hamstrings
Hip Thruster with Mini Band Overview
The hip thruster with mini band is a variation of the hip thruster and an exercise used to build the glute muscles.
The band forces the abductors to remain engaged as you perform the movement. This can be an excellent corrective exercise for those whose knees cave in during squat movement patterns. It can also spark additional gluteal growth by adding additional constant tension during the exercise.
Hip Thruster with Mini Band Instructions
- Wrap a mini band around your legs positioned just above your knee caps.
- Assume a supine position with your back on the hip thruster, knees bent, and feet flat at roughly shoulder width apart.
- Drive both feet into the platform and squeeze your glutes while bridging your hips up.
- Lower your hips back to the starting position and repeat for the desired number of repetitions.
Hip Thruster with Mini Band Tips
- If just using your bodyweight, you can cross your arms in front of your chest or simply have them straight out to the sides. Utilize whichever method is more comfortable.
- You can combine the mini band with a barbell or even another band across your lap if you want to increase the resistance.
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.
- 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.
- Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
- Don’t allow the hips to drop or rotate as you bridge the hips up.
- Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
- 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.