Home Health & Fitness Band Hip Thrust Workout for Stronger Glutes

Band Hip Thrust Workout for Stronger Glutes

Wondering how to do hip thrust with the band? Getting a shapely butt is more than just about aesthetics. A stronger and muscular butt helps you in improving speed, stability and power, and overall sports performance. 

Strong hips will also decrease your risk of injury and that’s a good thing right!

Let’s start with the basic….

Glutes are made up of gluteus minimus, gluteus medius and gluteus maximus that is the largest and strongest muscles in your body.

While training these muscles continuously, the person not only gains stronger butts but also more stability while moving, running, or performing any exercise. Additionally, a person will be less prone to hip injuries, if the hip thrust exercises with resistance bands do not stop.

This article is all about how to do hip thrust with resistance bands, which are the best exercises for getting bigger glutes with bands at home.

Hip thrust is one of the few exercises you probably consider doing only at the gym. It is done, by resting a barbell with weights on the thighs. But have you ever consider that it is not the best exercise. If you have ever done this hip thrust with a barbell, you might have noticed that it limits your body movements. And, there are few variations to hip thrust exercises with a barbell or machine. 

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To control this problem, resistant bands are the perfect solution where you can not only perform these exercises but other variations to it like standing hip thrust.

Another great advantage of using a resistance band for hip thrust exercises is that you don’t a perfect location to do it. You can be at the comfort of your home and it does not take up a large space and neither is it expensive.

Why do Hip Thrusts with Bands?

Banded Hip Thrust

Who wouldn’t love a good pair of strong, shapely butt? I wanted it and I achieved it by just doing hip thrust band exercises. When you have strong hips, you can create explosive power in sports like rugby, football, or sprint running. Performing a simple hip thrust exercise to your workout routine will get you superior flexing of glutes muscles. 

The hip thrust is best done with resistance bands, as you’ll have a better connection with your muscles and better mobility.

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What are hip thrust resistance band exercises?

To make it simple, when a person doesn’t choose a barbell or machine for doing hip thrust and instead uses a circular resistance band around his waist, legs or thighs. It is representative of hip thrust resistance band exercises. The hip thrust is a movement of the hips using full strength and thrusting your hips forward. This is one of the best exercises which helps to make stronger and bigger glutes in no time. 

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Best hip thrust bands exercises

Here are different types of hip thrust exercises with a resistance band that helps to strengthen your butt and make it stronger and bigger.

Banded Glute Bridge

Banded Hip Thrust glute bridge
Freepik

The easiest exercises in this list and you can use it for a warm-up too. When you perform a glute bridge with a resistance band, you activate all your hip muscles. Although it looks like an easy exercise to do, people usually do it in the wrong way. With an improper technique, you’ll be not able to get thigh and glute muscle activation.

Steps to do Banded Glute Bridge

  • Lie down on the floor and keep your feet together. 
  • Place the resistance band for hip thrust around your knees. 
  • The band must be placed above the knees but not close to the abdominal region.
  • Keep your knees bent and slightly put pressure outward to maintain the band taut.
  • Now, lift your hips from the ground and maintain the arms touch to the ground.
  • As you go toward the motion, squeeze your glutes and hold for 2 sec.
  • After squeezing, go back to the original position. For advance: Don’t let your hips touch the ground in between reps.

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How to do Banded glute bridge with a resistance band

It is similar to the previous exercise we mentioned above. But this time you are not going to use it for just the warm-up of the muscles. You’ll be doing glute activation exercises, that are going to make your butt grow bigger and in a more perfect shape. 

You’ll be never seeing butt fat, you worry a lot about. 

To perform this exercise, you’ll be using a different band ” long resistance band”, as it is better suited for this exercise. 

Where to place the Band:

The resistance band should be on your thighs above the knees. Now, hold the ends of the band with your hands. Hold it tightly and keep it fully stretched. 

If you want to go extreme on this exercise, you can try a different resistant band. 

Body Positioning while doing a banded glute bridge:

Lie on your back on the ground. Your arms must be stuck to the ground. When you perform the exercise, your hand will be going upwards but that must be stopped. So stick the arms with the floor.

Body Movement of a banded hip thrust:

Lift your hips from the ground without moving your legs. As your body rises towards the ceiling, the resistance band will stop you from reaching the peak position. You have to use force to rise and squeeze your glutes. Hold this position for 2 – 3 seconds while squeezing your glutes. Return to the original position and repeat for 10 – 15 times. Don’t let your hips touch the ground in between reps.

Important Points:

You must squeeze your glutes during this exercise. This befits in activating all your hips muscles.

Rule:

If you can do more than 10-15 reps, change to a heavier band like a mini band loop.

How to do Kneeling Band Hip Thrust

This is another variation of hip thrust and is equally effective as a glute bridge hip thrust. This exercise provides more body movement and its benefits in maintaining better stability. It is mostly used for training butt muscles and getting a better more stable form while exercising. 

For this exercise, you might want to use a pull-up band. A pull-up band provides a better exercise experience in a kneeling band hip thrust. 

Where to place the Band:

The resistance band should be around your hips. The end part of the band should be placed behind your back and should be stretched on the ground. You can either use a door or anything where the anchor point will let you perform a kneeling hip thrust band.

Body Positioning while doing a banded glute bridge:

For this exercise, you have to be on your knees and the resistance band should be around your hips. Place a yoga mat or soft cloth on the floor to make your knees comfortable. 

Body Movement of a banded hip thrust:

When your band is fully stretched around your hips, you have to bring your hips backward( this will remove the resistance). Then move your hips forward and at the same time squeezing your glutes. When you reach forward hold this position for 2 – 3 seconds while squeezing your glutes. Repeat for 10 – 15 times

Important Points:

When you go forward with the motion squeeze your glutes.

Rule:

If you are able to do more than 10-15 reps, go farther away from your position and then try.

You can also Check out this video for how to do the exercise.

How to do Standing Band Hip Thrust?

It is similar to kneeling band hip thrust. Instead of doing this exercise by placing your knees on the floor, you can do this by just standing straight on your feet.

A lot of people have a question which is the beat kneeling or standing? In simple words, there is not much of a difference, in both the exercise your hips muscles are activating. But doing a kneeling band hip thrust is easier than a standing band hip thrust. 

To perform this exercise, you have to anchor the band at the height of your knees. 

Where to place the Band:

For this exercise, a pull band should be used as it has small width and better stretching capacity. The band should be between your legs and hold with both your arms.

Body Positioning while doing a banded glute bridge:

For this exercise, slightly bend your knees and bend down your upper body. ( Keep back in a straight line, don’t make a curve while bending down).

Body Movement of a banded hip thrust:

Bring your hips backward and maintain a parallel line with the floor of your spine. Your knees should be slightly bent. Hold the band and use force to bring your hips forward and stand straight. Hold this position for 2 – 3 seconds while squeezing your glutes. Repeat 10 – 15 times.

Important Points:

Glutes must be squeezed in this exercise. Also, never make a curve of the spine when bending down. Do this by bringing your hips backward.

Rule:

If you are able to do more than 10-15 reps, go farther away from your position and then try.

Banded Hip Thrust with Bench

This is the same exercise you see people doing at the gym with a barbell. But with different variations, you’ll be using a band instead of a barbell. The first question you have in your mind, is it effective as the barbell hip thrust? Yes, as you’ll be using the same exercises and probably using the same amount of force doing both these exercises. Of course, if you do exercise with a band, there is a low risk of injury. If you have ever done this exercise with a barbell and weight, you might have experienced some lower back pain, Right! 

Where to place the Band:

For this exercise, place your pull-up band around your feet and onto the top of your thighs. You can use also a thick band for this exercise.

Body Positioning while doing a banded glute bridge:

Your upper body will be rested on the bench and knee will 90 degree from the ground. When you uplift your body, it must be made parrel line with the floor.

Body Movement of a banded hip thrust:

Hold the band on your hips and lift your hips upward. As you move your hips upward, the band will create a resistance and you’ll be using a lot of force to move. Your glute must be squeezed when reaching the top and hold this position for 2-3 seconds. Repeat 10 – 15 times.

Important Points:

Always squeeze your glutes when your body reaches upwards.

Rule:

If you are able to do more than 10-15 reps, go farther away from your position and then try.

These are some of the few exercises you can do with the help of the resistance bands and training your glutes with a minimum hassle. By using a resistance band for hip thrust you can build more stronger and bigger glutes in no time. 

If you want this exercise and make it your workout routine here’s how you can do it.

  • Pick any 3 exercises.
  • Do stretches and warm-up before using bands.
  • Perform 3 sets of each exercise with a minimum of 10 reps. 
  • Perform this butt workout for 3 days a week.

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