StrengthIn review

Band Hip Thrust

A hip thrust with the upper back on a bench and band resistance at the hips or knees.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hinge
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Use a stable bench that cannot slide. Rest the upper back on its edge with the knees bent and both feet flat.
For a long band, place it across the hip crease and secure both ends under the feet. For a mini-band, loop it above the knees and keep the knees over the feet.

Do the rep

Push through the feet to raise the hips until the torso is level and the hips are straight.
Lower the hips under control while keeping the upper back on the bench.

What counts as a rep

A rep counts when the hips reach a straight body line and lower without the bench moving or the back arching.

One rep counts when the hips reach a straight body line and lower without the bench moving or the back arching.

Breathing

Exhale during the effort; inhale during the controlled return.

Cues

Keep the chin slightly tucked.
Move at a steady speed.
Use a stronger band when the reps get easy.

Common mistakes

Overextending the back
What you seeThe ribs rise and the lower back arches at the top.
FixStop when the hips are straight and keep the ribs down.
Control keeps the work in the intended movement.

Stop the set if

Stop if you feel sharp pain.
Stop if the band slips or shows a tear.
End the set when you cannot meet the rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Glutes · moderate confidence
Hamstrings · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence

Equipment

Resistance band or Mini band + Bench

Use a stable bench that cannot slide. Rest the upper back on its edge with the knees bent and both feet flat. For a long band, place it across the hip crease and secure both ends under the feet. For a mini-band, loop it above the knees and keep the knees over the feet.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 7, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_glute_bridge, the closest Wave 1 record. The copied timed-use state is a candidate; this draft has no reviewer approval.
The CSV says lower-body. The record uses hinge and primary_hinge, secondary_lower under the owner ruling of 2026-10-12 (#340).
The any-of group is retained: a long band resists hip extension across the hips; a mini-band above the knees adds hip abduction tension during the same hip extension. Coach review must confirm both setups and their shared programming fit.
The record adds a required bench, as ex_bodyweight_hip_thrust. The CSV lists no bench. All required items are home items (rule 1).
Skill tier beginner: The band tension, depth or handle assistance can be reduced for a first-session rep. Failure cost low: The user can stop safely with band resistance or on the floor. (rule 3).
The CSV prescribes load-and-reps. Bands and suspension resistance have no kg value, so the record uses bodyweight-reps only and an effort progression cue (rule 1).
The CSV muscle list is a family hint. The record selects glutes, hamstrings as primary and deep-core as secondary. The vocabulary groups the hip abductors under glutes; coach review must confirm this anatomy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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