Hip Thrust (Resistance Band)
Also called Band Hip Thrust, Resistance Band Hip Thrust
How to do it
Sit with your upper back against a stable bench and a securely anchored resistance band stretched evenly across your hips. Drive through both feet to lift your hips to full extension, squeeze your glutes against the band, then lower under control without letting the band shift or your lower back arch.
Setup
Anchor the band safely beneath your feet, a platform, or low rack points so it lies evenly across a hip pad. Place your shoulder blades on a stable bench, plant both feet with shins near vertical at lockout, and confirm the band cannot slip.
Where you should feel it
Squarely in the glutes with resistance increasing toward lockout, while the quads stabilize the feet. If the band rolls, the hamstrings cramp, or the lower back arches, stop and reset the anchor, foot position, or range.
When to use it
Use for portable hip-thrust training, glute activation, or higher-repetition volume without plates or a machine. The rising resistance emphasizes the contracted top position and suits controlled sets of roughly 12-20 reps.