How to do the Banded hip thrust

A banded hip thrust is a portable hip-extension option. Band tension rises near lockout, so control the final portion instead of snapping into it.

How to do it

1
Anchor the band securely
Use an anchor designed to resist the direction of pull and inspect the band first.
2
Set the upper back
Place the bench edge below the shoulder blades and plant the feet.
3
Brace and lift
Drive the hips upward while keeping ribs and pelvis controlled.
4
Own the return
Lower against the increasing band tension without losing position.

Fix: Use a purpose-built, immovable anchor and replace damaged bands.

Fix: Use a pad or wider band and reset before continuing.

Fix: Finish with the glutes rather than the lower back.

Use 2–4 sets of 10–20 repetitions. Progress to a thicker band only after the full range stays controlled.

FAQ

Is the banded hip thrust beginner-friendly?

Yes. Begin with light or no resistance and prioritize a stable, pain-free range.

How many banded hip thrust reps should I do?

Use 2–4 sets of 10–20 repetitions. Progress to a thicker band only after the full range stays controlled.