Bodyweight Hip Thrusts
A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.
BEGINNER
Banded Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a resistance band adding tension at the hips, emphasizing glute max activation, hip power, and lower-body stability.
Demonstration Video
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Target Muscles
Instructions
- Position a resistance band just above your knee. Lay your back on a bench with your feet planted to the ground.
- Thrust your hips upward so they are parallel to the floor.
- Return your hips to the sitting position and repeat movement.
Tips
- Control your reps and take your time.
Alternative Exercises
Bodyweight Single Leg Hip Thrusts
A unilateral glute-strengthening exercise that elevates one leg to increase demand on the working side, enhancing glute activation, hip stability, and single-leg strength.
Barbell Hip Thrust On Floor
Barbell Hip Thrust on Floor activates muscles in the entire posterior chain of your lower body, including the hamstrings, quadriceps, adductors, and erector spinae muscles. Barbell hip thrusts improve your hip flexor muscles.
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