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Band Hip Thrust: Creating Explosive Power

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Band Hip Thrust: Creating Explosive Power

If you're looking to build your core strength while isolating and training your glutes, the resistance band hip thrust is the perfect exercise for you.

You'll need a resistance band, or more preferably, a set of bands so that you can vary the resistance you use as you gain strength. Something like a pull up assist band set works perfectly for this type of exercise, allowing you to step up the resistance as you progress.

Once you're comfortable with the highest resistance band, you can just as easily double up bands to add additional difficulty.

What muscles do hip thrusts work?

A hip thrust workout targets the glutes in particular - that is, the gluteus maximus, gluteus medius, and the gluteus minimus. Hip band thrusts isolate these muscle groups really well, allowing you to focus on building strength and muscle mass in that area. Of course, you'll also be chiseling and toning your core, which is vital for the stability of your form.

Why do banded hip thrusts?

Developing and maintaining your glutes is a crucial part of training for most weightlifting disciplines, and explosive power in sports like rugby or gridiron football. It's also key to many wrestling and martial arts disciplines, particularly those involving grappling and throwing.

Adding a hip thrust exercise to your current workout regime will help to expand upon you're already growing core and stability strength.

How to do hip thrusts with a resistance band


For the standing hip thrust, you'll need to set up on a squat rack or powerlifting rack. Choose the appropriate resistance band for the level of strength you're currently at. Anchor each end to either side of the frame, using a J hook to secure it. Attach the band at waist height.

  1. Stand in the middle of the rack with the band taut around your waist, so that it is evenly pulling back towards the anchors.
  2. Lean forward and grasp the opposite vertical poles of the rack, one in each hand. Lean forward with your knees slightly bent, and your head and neck relaxed. Your upper body should be at about a 30-degree angle to the floor. This is your starting position.
  3. Now, push your hips back until you feel your hamstrings tense, and then thrust forward, contracting your glutes as hard as you can to gain as much forward movement as possible. Don't pull with your arms; they are only there for stability.
  4. Release back to the starting position.

That's one rep.

We would recommend you try for 3 sets of 20 reps each in a single session. If you can comfortably do more, you may want to consider increasing the level of band resistance.


For the sitting version, you'll need a hip thrust frame. You could use other gym or home equipment, as long as you have a slightly angled plate to support your shoulders and a grip plate for your feet, but the safest way is to use a piece of equipment designed for the job.

  1. Get into the starting position by securing the band to the base of the frame on each side, so it passes over your hips.
  2. Rest your shoulders on the top plate, and plant your feet firmly at the bottom end of the frame. The band should be taut but not overly tense.
  3. Now, lower your hips as near to the floor as you can and then, contracting your glutes, thrust your hips upwards as far as possible, stretching against the resistance band.
  4. Relax and return to the starting position.

That's one rep.

As with the standing thrust, we recommend a program of 3 sets of 20 repetitions.

Considering the banded hip thrust

As you create better form and build your strength, work with increasingly stronger resistant bands. Progressing through the varying bands will prepare you for moving on to heavier weights. Establish and maintain significant explosive power for rough sports like grappling or rugby.

Add this hip thrust using bands around your knees to your arsenal of core and glute exercises! Why not save it and incorporate it later?

Katherine Holden

Katherine Holden

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