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Glutes · Intermediate

Mini Band Barbell Hip Thrust

Hip-focused drill targeting the glutes with steady pelvis control.

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Mini Band Barbell Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstringsCoreAbductors

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the upper back against a stable bench, position a padded barbell across the hips, and place a mini band above the knees.
  2. 02Plant the feet about hip width apart, brace the trunk, and create light outward pressure against the band.
  3. 03Drive through the feet and extend the hips until the torso and thighs form a straight line.
  4. 04At the top, keep the knees tracking over the toes and squeeze the glutes without overextending the lower back.
  5. 05Lower the hips under control while maintaining band tension and repeat from a stable bottom position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Hip ThrustRelated variationAxle Bar Hip ThrustRelated variationHip Thrust

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Alternatives

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