Barbell Resistance Band Hip Thrust
Description
The barbell resistance band hip thrust adds resistance bands to a standard barbell hip thrust. The bands attach to the bar and anchor low, providing accommodating resistance that increases at the top of the lift where the glutes are most active. It builds glute size with progressive load.
Muscle Group
Equipment Required
Barbell Resistance Band Hip Thrust Instructions
- Set up with upper back against a bench, barbell across your hips.
- Attach resistance bands to each end of the bar and anchor them to a low point.
- Plant your feet flat on the floor with knees bent.
- Brace your core and pin your shoulders to the bench.
- Drive your hips up by squeezing your glutes hard.
- The band tension will increase as you lift toward lockout.
- Continue lifting until your hips are fully extended.
- Lower your hips back down with control.
Barbell Resistance Band Hip Thrust Form & Visual
Barbell Resistance Band Hip Thrust Benefits
- Combines barbell load with accommodating band resistance
- Heaviest glute load at lockout
- Forces strong glute squeeze
- Builds glute size with progressive overload
- Trains the glutes through their strongest range
- Useful for breaking through hip thrust plateaus
Barbell Resistance Band Hip Thrust Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
Barbell Resistance Band Hip Thrust Variations & Alternatives
- Hip Thrust
- Banded Hip Thrust
- Dumbbell Banded Hip Thrust
- Glute Bridge
