Reps Only exercise

Banded Hip Thrust form, muscles worked, and workout tracking

The banded hip thrust is performed with the upper back on a bench and a resistance band anchored over the hips or looped above the knees, targeting the gluteus maximus through a full range of hip extension. Because band tension peaks at lockout where the glutes are most shortened, lifters use it to reinforce a hard top-end squeeze, for high-rep glute hypertrophy, and as a joint-friendly alternative when a barbell is unavailable.

Banded Hip Thrust illustration

How to do Banded Hip Thrust

  1. 1Sit on the floor with your upper back against a bench, anchor a band across your hips or loop one above your knees, and plant your feet hip-width apart.
  2. 2Tuck your chin, brace your core, and keep your ribs down so your lower back does not hyperextend.
  3. 3Exhale and drive through your heels to extend your hips until your torso is parallel to the floor.
  4. 4Squeeze your glutes hard against the peak band tension at the top, keeping your knees tracking over your toes.
  5. 5Inhale as you lower your hips under control rather than letting the band pull them down, then repeat without bouncing off the floor.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Banded Hip Thrust in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.