How to do the Resistance Band Hip Thrust
- Place a resistance band above your knees and sit against a bench.
- Rest your upper back on the bench with feet flat and knees bent.
- Press your knees outward, then lift your hips until your body is straight.
- Squeeze your bottom muscles at the top — avoid arching your back.
- Slowly lower your hips back down to just above the floor.
Full technique — 7 steps
- Loop a resistance band around your thighs just above the knees and sit against a bench.
- Set your upper back on the bench edge with knees bent and feet flat.
- Walk your feet out until your shins are nearly vertical at the top position.
- Tighten your stomach, lower your chin slightly toward your chest, and press your knees out into the band.
- Drive through your heels and lift your hips until your torso and thighs form a straight line.
- Squeeze your glutes hard at full hip extension without arching your lower back.
- Lower your hips back down until the glutes are just above the floor, keeping band tension.
Common mistakes
- Knees collapsing inward
- Overarching the lower back
- Feet set too far forward
- Stopping short of hip extension
- Losing band tension at bottom
Form cues
- Push knees into band
- Shins vertical at top
- Chin slightly toward chest
- Finish with glutes
- Don't arch at the top
