This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength.
What this exercise works
Muscles
gluteus maximus · gluteus medius · hamstrings
Goals
hypertrophy · strength
Equipment
Resistance band
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Place a loop band just above your knees and sit on the floor with your upper back against a bench.
Bend your knees, plant your feet hip-width apart, and position the band to create tension.
Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shoulders to knees.
Squeeze your glutes forcefully at the top, ensuring your knees are pushed out against the band.
Slowly lower your hips back to the starting position with control.
Technique cues and common mistakes
Maintain constant tension on the band throughout the movement.
Focus on a strong glute contraction at the peak of the thrust.
Keep your chin tucked and gaze forward to maintain a neutral spine.
Ensure your shins are vertical at the top of the movement.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
