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How to Do Resistance Band Hip Thrust — Form, Muscles & Tips

Learn how to do the Resistance Band Hip Thrust: step-by-step form, muscles worked, bands setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit on the floor with upper back against a bench and a resistance band across your hips.
  2. Anchor the band under your hands on either side.
  3. Plant your feet flat on the floor, hip-width apart.
  4. Drive your hips upward by extending them.
  5. Squeeze your glutes at the top and lower with control.