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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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