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Glutes · Intermediate

Mini Band Isometric Hip thrust with Abduction

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

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Mini Band Isometric Hip thrust with Abduction demonstration

Exercise overview

Training details

GlutesCoreAbductors

Equipment

Resistance Band

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Support the upper back on a stable bench, place a mini band above the knees, and plant the feet firmly.
  2. 02Drive through the feet to raise the hips until the torso and thighs form a straight line.
  3. 03Hold the top of the hip thrust and press both knees outward against the band.
  4. 04Keep the glutes contracted, the ribs down, and the feet flat for the entire isometric hold.
  5. 05Bring the knees back to neutral under control, then lower the hips after the prescribed time.

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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 variationResistance Band Glute Bridge AbductionRelated variationGlute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)Comparable substituteElevated PigeonComparable substituteAxle Bar Hip Thrust

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