This exercise involves placing a resistance band around the hips and performing a hip thrust with a barbell. The resistance band adds extra resistance to the movement, targeting the glutes and hamstrings.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the glutes, hamstrings, and lower back muscles
- Increases hip thrust strength and power
- Improves hip mobility and flexibility
- Helps to prevent lower back pain and injury
- Can be easily modified to increase or decrease resistance
- Can be performed with minimal equipment
- Can be incorporated into a variety of workout routines
How to perform
- Place a resistance band around your thighs, just above your knees.
- Sit on the ground with your back against a bench or box, and place a barbell across your hips.
- Roll the barbell towards your body until it is directly above your hips.
- Place your feet flat on the ground, hip-width apart, and drive your heels into the floor.
- Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the ground, keeping tension in the resistance band throughout the movement.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Secondary