Mini Band Hip Thrust

Also known as: Banded Hip Thrust

StrengthFunctionalWarm-up

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Body Part: Glutes

Description

A hip thrust with a mini band just above the knees, the upper back resting on a bench and both feet on the floor. Pushing the knees out against the band adds work for the glute medius, while the hips rise until the torso and thighs form one line.

How to Perform

Put a mini band just above your knees and sit in front of a stable bench with your upper back against its edge.
Bend your knees and place both feet flat on the floor about hip-width apart.
Brace your abdomen and keep your chin lightly tucked.
Press through both feet and keep pushing your knees out against the band as you lift your hips, with your upper back supported.
Finish when your shoulders, hips and knees form a line, then squeeze your glutes.
Lower your hips under control and repeat without bouncing.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Exhale through the hardest part of the upward movement.
Rest the upper back on the bench edge below the shoulder blades.
Place the bench against a wall if it tends to slide.
Choose a band light enough that your knees stay apart for the whole set.
Rest your arms along the bench to help balance the movement.

Common Mistakes

Letting the band pull the knees inward during the lift.
Overarching the lower back at the top instead of finishing with glute squeeze and a neutral pelvis.
Flaring the ribs and losing core tension during the thrust.
Placing the feet too far forward, which shifts the work toward the hamstrings.
Placing the feet too close to the hips, which shifts the work toward the quads.
Pushing through the toes or lifting the heels instead of driving through the whole foot.