Banded Hip Thrust

Muscles worked by the Banded Hip Thrust

Primary

GlutesGluteus Maximus

Secondary

Glute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Hip Thrust

1. Place a loop band just above your knees and sit on the floor with your upper back against a bench.
2. Bend your knees, plant your feet hip-width apart, and position the band to create tension.
3. Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes forcefully at the top, ensuring your knees are pushed out against the band.
5. Slowly lower your hips back to the starting position with control.

Form tips

• Maintain constant tension on the band throughout the movement.
• Focus on a strong glute contraction at the peak of the thrust.
• Keep your chin tucked and gaze forward to maintain a neutral spine.
• Ensure your shins are vertical at the top of the movement.

At a glance

Banded Hip Thrust in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Glute Bridge
• Banded Kneeling Hip Thrust
• Barbell Glute Bridge
• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Glute Bridge
• Glute Bridge Hold
• Kettlebell Hip Thrust

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-hip-thrust",
  "name_en": "Banded Hip Thrust",
  "name_de": "Band-Hüftstoß",
  "name_es": "Empuje de Cadera con Banda",
  "description_en": "This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength.",
  "description_de": "Diese Übung verwendet ein Loop-Band, um die Gesäßmuskelaktivierung während eines Hüftstoßes zu erhöhen und zielt effektiv auf Gluteus maximus, Hamstrings und Gluteus medius ab.",
  "description_es": "Este ejercicio utiliza una banda de bucle para aumentar la activación de los glúteos durante un empuje de cadera, trabajando eficazmente el glúteo mayor, los isquiotibiales y el glúteo medio para mejorar la fuerza de la parte inferior del cuerpo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "glute_focus",
    "requires_bench"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place a loop band just above your knees and sit on the floor with your upper back against a bench.",
    "Bend your knees, plant your feet hip-width apart, and position the band to create tension.",
    "Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shoulders to knees.",
    "Squeeze your glutes forcefully at the top, ensuring your knees are pushed out against the band.",
    "Slowly lower your hips back to the starting position with control."
  ],
  "instructions_de": [
    "Platziere ein Loop-Band knapp über deinen Knien und setze dich mit dem oberen Rücken an eine Bank.",
    "Beuge deine Knie, stelle deine Füße hüftbreit auf und positioniere das Band, um Spannung zu erzeugen.",
    "Drücke dich durch die Fersen, strecke deine Hüften und hebe dein Gesäß vom Boden, bis dein Körper eine gerade Linie bildet.",
    "Spanne deine Gesäßmuskeln am höchsten Punkt kräftig an und drücke die Knie gegen das Band nach außen.",
    "Senke deine Hüften langsam und kontrolliert in die Ausgangsposition zurück."
  ],
  "instructions_es": [
    "Coloca una banda de bucle justo por encima de tus rodillas y siéntate en el suelo con la parte superior de tu espalda contra un banco.",
    "Dobla las rodillas, apoya los pies al ancho de las caderas y posiciona la banda para crear tensión.",
    "Impúlsate a través de los talones, extiende las caderas y levanta los glúteos del suelo hasta que tu cuerpo forme una línea recta.",
    "Aprieta los glúteos con fuerza en la parte superior, asegurándote de empujar las rodillas hacia afuera contra la banda.",
    "Baja lentamente las caderas a la posición inicial con control."
  ],
  "tips_en": [
    "Maintain constant tension on the band throughout the movement.",
    "Focus on a strong glute contraction at the peak of the thrust.",
    "Keep your chin tucked and gaze forward to maintain a neutral spine.",
    "Ensure your shins are vertical at the top of the movement."
  ],
  "tips_de": [
    "Halte während der gesamten Bewegung eine konstante Spannung auf dem Band.",
    "Konzentriere dich auf eine starke Gesäßkontraktion am Höhepunkt des Stoßes.",
    "Halte dein Kinn eingezogen und den Blick nach vorne für eine neutrale Wirbelsäule.",
    "Stelle sicher, dass deine Schienbeine am oberen Punkt der Bewegung vertikal sind."
  ],
  "tips_es": [
    "Mantén una tensión constante en la banda durante todo el movimiento.",
    "Concéntrate en una fuerte contracción de los glúteos en el pico del empuje.",
    "Mantén la barbilla metida y la mirada al frente para una columna vertebral neutra.",
    "Asegúrate de que tus espinillas estén verticales en la parte superior del movimiento."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-hip-thrust-start.webp",
      "peak": "images/flat/banded-hip-thrust-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-hip-thrust");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.