Band Hip Thrust

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Barbell Hip ThrustBarbell
• Dumbbell Hip ThrustDumbbell
• Machine Hip ThrustMachine
• Smith Machine Hip ThrustSmith machine
• Cable Kneeling Hip ThrustCable
• Single-Leg Hip ThrustBodyweight

Alternatives

Other exercises for the glutes, for when the resistance band is taken or you want a change.

• 45-Degree Hip ExtensionBodyweight
• 90-90 Hip StretchBodyweight
• B-Stance Hip ThrustBarbell
• Barbell Block PullBarbell
• Barbell Clean PullBarbell
• Barbell Conventional DeadliftBarbell
• Barbell Curtsy LungeBarbell
• Barbell Deficit DeadliftBarbell

Questions

What muscles does the Band Hip Thrust work?

The Band Hip Thrust mainly works the glutes.

What equipment do you need for the Band Hip Thrust?

A resistance band.

How many sets and reps of the Band Hip Thrust?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Band Hip Thrust?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Barbell Block Pull work the same main muscle.