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Resistance Band Hip Thrusts

Step by step instructions, muscle activation and variants for the Resistance Band Hip Thrusts.

EasyGlutes

About this exercise

Resistance Band Hip Thrusts are a glute-focused exercise where a resistance band looped across the hips provides accommodating tension throughout the movement. Performed on the floor without a bench, this variation is accessible and travel-friendly while still delivering effective glute contraction at the top.

How to Perform

  • Sit on the floor with your knees bent and feet flat, hip-width apart
  • Loop a resistance band across your hips and anchor both ends under your hands or feet
  • Lean back slightly to load the band with tension
  • Drive through both heels to thrust your hips upward until your body forms a straight line from knees to shoulders
  • Squeeze the glutes hard at the top for a moment
  • Lower your hips back toward the floor with control and repeat

Muscle Activation

Primary
Glutes
Secondary
QuadricepsHamstrings

About the Resistance Band Hip Thrusts

The Resistance Band Hip Thrusts is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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