How to do it
- Sit with your upper back against a bench or sofa, knees bent and feet flat.
- Run a band across your hips and pin both ends under your feet so it is tight at the top.
- Drive the hips up until the body is flat from knees to shoulders, squeeze, then lower under control.
Cues that matter
- Finish with a hard glute squeeze and the ribs tucked down — do not arch the lower back to go higher.
- Push through the heels, not the toes.
Common mistakes
- Hyperextending the lower back at the top instead of locking out with the glutes.
- Setting the feet so far forward that the hamstrings take over.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Hamstrings
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Hip Thrust in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the resistance band is taken, or a gym that does not have one.