Loop a band just above your knees and set your upper back against a bench.
Plant your feet flat, knees bent, band pulling your knees inward.
Drive through your heels and thrust your hips up to level.
Push your knees out against the band and squeeze your glutes hard at the top.
Lower with control and repeat.
The one cue that matters
⚡
Press your knees out against the band the whole way, don't let them cave in.
Muscles worked
The Loop Band Hip Thrust is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
FAQ
What muscles does the Loop Band Hip Thrust work?
The Loop Band Hip Thrust primarily works the Glutes with Hamstrings assisting.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
How many sets and reps of Loop Band Hip Thrust?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
