Resistance Band Hip Thrusts Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Resistance Band
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Band Hip Thrust
How to: Resistance Band Hip Thrusts
- Begin seated on the ground with your upper back against a bench or elevated surface.
- Wrap the resistance band around your hips and secure it to reinforce your base.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Push through your heels to lift your hips up towards the ceiling, fully extending your hips at the top.
- Hold for a second, then lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the lift.
- Not fully extending the hips at the top of the lift.
- Rushing the movement without focusing on form.
Modifications
- Reduce the range of motion if you're experiencing discomfort.
- Perform with no resistance band if you're a beginner.
Tips
- Ensure the resistance band is secured properly to avoid slipping.
- Engage your core throughout the movement to maintain balance.
- Focus on lifting through the heels, not the toes.
Resistance Band Hip Thrusts Alternatives
Tags
glutes
hips
strength
band exercises
core
lower body