Exercise guide
Hip Thrust (banded)
The Banded Hip Thrust uses an exercise band across the hips while the upper back rests against a bench. The glutes provide the main hip extension effort, with the hamstrings assisting and the trunk maintaining the position.
Training context
Using Banded Hip Thrusts in a Workout
The variation can provide focused glute work without a barbell or add band resistance to another hip-thrust setup. Because band tension rises toward the top, the lockout becomes the most heavily resisted portion.
The bench must remain stable, and the band must be secured beneath the feet or to fixed anchors according to the chosen setup. Do not begin until both sides are even.
Technique overview
Finish with the ribs and pelvis controlled
Place the upper back against the bench, plant the full feet, and position the band securely across the hips. Drive the hips upward until the torso and thighs align without arching the lower back. Pause with the glutes contracted, then lower slowly while keeping the bench and band in place.
Treat this as an overview and use a range, pace, and setup you can control.