Resistance Band Hip Thrust
Expert Advice
Ensure the resistance band is securely placed around your legs just above your knees to maintain tension throughout the exercise.
How-to-do Steps
- Loop a resistance band just above your knees and sit on the ground with your back against a bench.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Push through your heels and thrust your hips upward, extending your hips fully while pushing your knees out against the band.
- Squeeze your glutes at the top, then lower your hips back down and repeat for the desired number of repetitions.
Track Resistance Band Hip Thrust in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Resistance Band Hip Thrust primarily targets the Glutes, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Resistance Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Resistance Band Hip Thrust work?
Resistance Band Hip Thrust primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Hip Thrust?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Resistance Band Hip Thrust suitable for beginners?
Yes, Resistance Band Hip Thrust is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
