Banded Hip Thrust
The Banded Hip Thrust is an excellent exercise for strengthening the glutes, hamstrings and lower back. Resistance bands provide extra challenge at the top point of the lift, which improves muscle activation and strength.
Correct Form and Technique
How to perform a Banded Hip Thrust :
- Setup: Sit with your upper back against a bench. Place a resistance band over your hips and secure the ends under your feet. Your feet should be flat on the ground, shoulder width apart.
- Starting position: Keep your hips low and your core tight.
- Lift: Press your hips up towards the ceiling by pressing through your heels. When your body forms a straight line from shoulders to knees, squeeze your glutes.
- Lower: Slowly lower your hips back to the starting position, with control over the movement.
- Breathe: Exhale when you lift your hips, and in when you lower them.
Common Errors
To get the most out of your exercise, avoid these common mistakes:
- Too low hip extension: Avoid stopping too early. Focus on full hip extension in the top position for maximum activation of the glutes.
- Overextending: Do not push the hips too high, as this can put unnecessary stress on the lower back.
- Poor core stabilization: Make sure the core is activated throughout the movement to protect the lower back.
Modifications and Variants
If you are a beginner, you can start with a lighter resistance or without a band to learn the correct technique. For a more challenging variation, try using a heavier band or adding a barbell for extra resistance.
Repetitions and Sets
For best effect, aim for 3 sets of 10-15 repetitions . Remember to control the movement and activate the gluteal muscles on each repetition. Exhale when you lift and in when you lower your hips.