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  • Gluteus maximus
  • Resistance band
  • Beginner

Banded hip thrust

The banded hip thrust works your glutes, with your hamstrings helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Band snug over your hips
  2. Tip 2Drive through your heels
  3. Tip 3Hold at the top

Where you should feel it

In your glutes, strongest at the top where the band stretches the most. Your hamstrings help.

Main muscles
Gluteus maximus
Also working
Semitendinosus and semimembranosus, biceps femoris, and gluteus medius

How to do it

  1. Rest your shoulder blades on the bench edge and run the band across your hips, anchored under your hands on the bench or under the bench legs, one on each side.

  2. Keep your feet flat and hip-width apart, knees bent, chin slightly tucked.

  3. Drive through your heels and lift your hips against the band until your torso lines up with your thighs.

  4. Squeeze your glutes for 1 to 2 seconds at the top, where the band is hardest, then lower slowly.

Common mistakes

  • Mistake

    Band too slack, with no resistance at the top.

    How to fix it

    Shorten the band or use a stronger one until you feel tension by the middle of the lift.

  • Mistake

    Rushing up and letting the band yank your hips down.

    How to fix it

    Control the way down for 2 seconds. Resisting the band on the way down works your glutes too.

  • Mistake

    Arching your lower back at the top.

    How to fix it

    Stop when your torso lines up with your thighs, ribs down.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 412 to 201 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

At home or with more support

  • At home: band hip thrust on the couch

    Shoulder blades on a sturdy couch against the wall, with the band pinned under your hands on the floor beside your hips.

  • Prefer more stability? Floor glute bridge

    Your whole back on the mat, no bench. Your upper body stays fully supported and the range is shorter.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Lopes JSS, Machado AF, et al. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019;7:2050312119831116.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Exercise choice

    Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Variations

    Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026