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Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Secondary muscles
- Abs Obliques Glutes Quadriceps
Banded Feet Elevated Hip Thrusters
4 steps Updated 29/08/2026
Banded Feet Elevated Hip Thrusters is a exercise targeting Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus.
Step by step
How to perform it
- Lie on your back with your arms by your sides and your heels placed on an elevated surface such as a bench or box. Wrap a resistance band just above your knees to add extra glute activation.
- Bend your knees at approximately 90 degrees and keep your feet hip-width apart. Brace your core and maintain a neutral spine.
- Drive through your heels and lift your hips off the ground by contracting your glutes, forming a straight line from your shoulders to your knees at the top.
- Pause at the top while pushing your knees slightly outward against the band, then lower your hips back to the ground in a controlled motion. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Banded Feet Elevated Hip Thrusters
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