Barbell Hip Thrust With Resistance Band
Description
The barbell hip thrust with resistance band combines a heavy barbell hip thrust with bands attached to add increasing tension at the top of the lift. The bands provide accommodating resistance — the heaviest load occurs at lockout where the glutes have the strongest leverage. It is one of the best advanced glute exercises.
Muscle Group
Equipment Required
Barbell Hip Thrust With Resistance Band Instructions
- Set up for a barbell hip thrust: shoulders against a bench, knees bent, feet flat on the floor, barbell across your hips.
- Loop a resistance band around each end of the barbell and anchor each end under heavy dumbbells on the floor or to fixed anchors.
- Brace your core hard. Tuck your chin.
- Drive through your full feet, extending your hips up against both the bar weight and band tension.
- Lock out at the top with hips fully extended. The band tension is highest here.
- Squeeze your glutes hard at the top.
- Lower under control with the band pulling back.
- Use lighter bar weight than standard hip thrusts because of added band tension.
Barbell Hip Thrust With Resistance Band Form & Visual
Barbell Hip Thrust With Resistance Band Benefits
- Adds accommodating resistance for max glute loading at lockout
- Trains the lockout position heavily
- Excellent for breaking through hip thrust plateaus
- Time-efficient glute builder
- Builds extreme glute strength
- Used by powerlifters and physique athletes
Barbell Hip Thrust With Resistance Band Muscles Worked
- Gluteus maximus (heavy involvement at lockout)
- Hamstrings
- Quadriceps (secondary)
- Adductors
- Core (stabilizer)
Barbell Hip Thrust With Resistance Band Variations & Alternatives
- Barbell Hip Thrust
- Dumbbell Glute Bridge
- Single-Leg Banded Hip Thrust
- Smith Machine Hip Thrust
- Banded-Only Hip Thrust
