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Upper Legs · Band
Resistance Band Hip Thrust (Version 2)
Resistance Band Hip Thrust (Version 2) is a beginner compound strength exercise that works the glutes (upper legs), with the core, hamstrings and abductors assisting. It needs a band. 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, gluteus mideus
Secondary muscles
- Core · Rectus Abdominis
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Abductors · Tensor Fasciae Latae
How to do Resistance Band Hip Thrust (Version 2)
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a loop resistance band firmly under your heels and pass it over your thighs close to your hips. Keep your hands extended by your sides with hands firm on the floor.
- Engage your core and glutes, and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- Hold the bridge position for a moment, squeezing your glutes at the top.
- Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Avoid arching your lower back; keep a straight line from your shoulders to your knees.
- Focus on engaging your glutes throughout the movement.
- Exhale as you lift your hips and press your knees outward, and inhale as you bring your knees back together and lower your hips .
Resistance Band Hip Thrust (Version 2) alternatives
More glutes exercises
Resistance Band Hip Thrust (Version 2) FAQ
What muscles does Resistance Band Hip Thrust (Version 2) work?
Resistance Band Hip Thrust (Version 2) mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The core, hamstrings and abductors work as secondary muscles.
What equipment do you need for Resistance Band Hip Thrust (Version 2)?
You need a band.
How many sets and reps of Resistance Band Hip Thrust (Version 2) 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 Resistance Band Hip Thrust (Version 2) good for beginners?
Yes. Resistance Band Hip Thrust (Version 2) is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Hip Thrust (Version 2) 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 Resistance Band Hip Thrust (Version 2)?
Other exercises for the glutes include Dumbbell Hip Thrust (Version 2), Dumbbell Hip Thrust, Bodyweight Hip Thrust and Barbell Hip Thrust.
For developers
Use Resistance Band Hip Thrust (Version 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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