Resistance Band Hip Thrust
Target Muscle
Secondary Muscles
Equipment
Sit on the floor with your knees bent, feet flat on the ground, and your back against a sturdy bench or box.
Push through your heels and lift your hips off the ground, pulling the resistance band as you do so until your shoulders, hips, and knees are aligned in a straight line.
Hold this position for a moment, squeezing your glutes at the top of the movement.
Slowly lower your hips back down to the starting position, controlling the movement against the resistance of the band, and repeat the exercise.
Pro Tip
Foot Placement: A common mistake is placing the feet too far away from the body. Your feet should be hip-width apart and placed such that your knees create a 90-degree angle at the top of the hip thrust. Incorrect foot placement can lead to less effective workouts and potential knee strain. Body Alignment: When lifting your hips, ensure your body forms a straight line from your shoulders to your knees at the top of the movement. Avoid hyperextending your back or letting your knees cave inward as these can result in injury. Controlled Movement: Perform each repetition with slow, controlled movements. Avoid the temptation to