Banded Hip Thrusts

1. Position yourself seated on the ground with your upper back against a bench, knees bent, and feet flat on the floor hip-width apart.
2. Loop a resistance band around your hips and secure it under your feet or around a sturdy anchor point at floor level.
3. Place your arms on the bench with palms down for stability, keeping your wrists neutral and fingers relaxed.
4. Engage your core and tuck your chin slightly to maintain a neutral spine position throughout the movement.
5. Inhale deeply, then as you exhale, drive through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
6. At the top position, squeeze your glutes maximally while keeping your ribcage down and maintaining tension in the resistance band.
7. Hold the contracted position for 1-2 seconds while breathing normally, ensuring your knees stay aligned with your toes.
8. Inhale as you slowly lower your hips back to the starting position with control, maintaining tension in your glutes throughout the descent.

Important information

• Keep your feet positioned directly under your knees at the top of the movement to maximize glute activation and minimize stress on the lower back.
• Avoid hyperextending your lower back at the top of the movement—focus on a posterior pelvic tilt by drawing your ribs down toward your pelvis.
• If you feel this exercise primarily in your hamstrings or lower back rather than your glutes, try moving your feet slightly farther from your body.
• Select a band with appropriate resistance—you should feel tension throughout the movement but still be able to achieve full hip extension with proper form.