Band Hip Thrust
The Band Hip Thrust primarily works the Biceps Femoris (Long Head), Gluteus Maximus, with secondary activation of the Rectus Femoris and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a band compound exercise at intermediate difficulty.
The Band Hip Thrust is a intermediate compound exercise performed with band, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Gluteus Maximus, with secondary engagement of the Rectus Femoris. This is a bilateral pushing movement, meaning both sides work together to generate force.
Place a band around your hips and thrust forward against the resistance.
| Equipment | Band |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Gluteus Maximus |
| Secondary | Rectus Femoris |
Muscles Worked
The Biceps Femoris (Long Head), and Gluteus Maximus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Rectus Femoris assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Secure resistance band at appropriate anchor point.
- Grasp band with firm grip.
Execution
- Push hips back while maintaining flat back, lowering torso toward floor.
- Drive hips forward to return to upright position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Gluteus Maximus, Hamstring Biceps Femoris Long.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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