Male

Resistance Band Hip Thrusts

Muscles involved

Gaining confidence in your technique with resistance band hip thrusts transforms how you connect with your lower body training. As you wrap the resistance band around your legs, your glutes must work extra hard to maintain constant outward pressure while pushing your hips upward. A truly great set feels intensely focused from the very first rep: you experience a deep muscle burn and a powerful contraction right at the top. Once you master driving firmly through your heels while keeping your torso steady, every repetition gives you complete control and confidence in your posterior chain strength.

How to do it

1. Sit on the floor with your back against a bench, a resistance band looped just above your knees, and your feet planted flat on the floor. 2. Press through your heels to lift your hips towards the ceiling, pushing your knees outward against the band. 3. Pause at the top, squeezing your glutes and keeping tension on the band. 4. Slowly lower your hips back to the floor.

Equipment required

Banda de resistencia

Muscles worked

Tips

- Drive your heels into the floor to activate your glutes. - Push your knees out against the band to increase glute medius activation. - Squeeze your glutes hard at the top of the movement. - Lower your hips back down with control.