Banded Barbell Hip Thrust

Technique

How to perform Banded Barbell Hip Thrust

1. Sit on the floor with your upper back against a bench, place a resistance band above your knees, and position a loaded barbell across your hip crease.
2. Use a barbell pad if desired, plant your feet about shoulder-width apart, and hold light outward tension on the band.
3. Brace your trunk and drive through your feet to extend your hips.
4. Press your knees outward as you lift until your torso and thighs form a straight line.
5. Pause briefly, then lower your hips under control while maintaining band tension.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.