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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes
- Equipment
- Resistance bands
Resistance Band Hip Thrust (Version 2)
4 steps Updated 29/08/2026
Resistance Band Hip Thrust (Version 2) is a resistance exercise targeting Glutes (gluteus maximus, gluteus mideus) using Loop Resistance Band.
Step by step
How to perform it
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a loop resistance band firmly under your heels and pass it over your thighs close to your hips. Keep your hands extended by your sides with hands firm on the floor.
- Engage your core and glutes, and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- Hold the bridge position for a moment, squeezing your glutes at the top.
- Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Resistance Band Hip Thrust (Version 2)
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