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Upper Legs · Band
Banded Feet Elevated Hip Thrusters
Banded Feet Elevated Hip Thrusters is a beginner compound strength exercise that works the glutes (upper legs), with the core, quadriceps and abductors assisting. It needs a band, a bench and a box. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Quadriceps · Vastus Lateralis
- Abductors · Gluteus Medius
How to do Banded Feet Elevated Hip Thrusters
- Lie on your back with your arms by your sides and your heels placed on an elevated surface such as a bench or box. Wrap a resistance band just above your knees to add extra glute activation.
- Bend your knees at approximately 90 degrees and keep your feet hip-width apart. Brace your core and maintain a neutral spine.
- Drive through your heels and lift your hips off the ground by contracting your glutes, forming a straight line from your shoulders to your knees at the top.
- Pause at the top while pushing your knees slightly outward against the band, then lower your hips back to the ground in a controlled motion. Repeat for the desired number of repetitions.
Form tips
- Ensure the resistance band stays under consistent tension throughout the movement.
- Drive through your heels to maximize glute activation.
- Do not let your legs cave inward; push them outward against the band.
- Exhale as you lift your hips, and inhale as you lower your hips.
Banded Feet Elevated Hip Thrusters alternatives
More glutes exercises
Banded Feet Elevated Hip Thrusters FAQ
What muscles does Banded Feet Elevated Hip Thrusters work?
Banded Feet Elevated Hip Thrusters mainly works the glutes in the upper legs (Gluteus Maximus, Biceps Femoris, Semitendinosus and Semimembranosus). The core, quadriceps and abductors work as secondary muscles.
What equipment do you need for Banded Feet Elevated Hip Thrusters?
You need a band, a bench and a box.
How many sets and reps of Banded Feet Elevated Hip Thrusters should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Banded Feet Elevated Hip Thrusters good for beginners?
Yes. Banded Feet Elevated Hip Thrusters is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Banded Feet Elevated Hip Thrusters burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Banded Feet Elevated Hip Thrusters?
Other exercises for the glutes include Dumbbell Feet Elevated Glute Bridge, Barbell Feet Elevated Glute Bridge, Barbell Feet Elevated Staggered Glute Bridge and Dumbbell Feet Elevated Staggered Glute Bridge.
For developers
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