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Loop Band Hip Thrust being performed with proper form
Loop Band Hip Thrust demonstration video — proper form for the full movement.

How to do a Loop Band Hip Thrust

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
3,196
Popularity Rank
974th
Difficulty
Beginner
Glutes Strength
71 mSCORE 58th
Equipment Required

Workouts with Loop Band Hip Thrust

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    None

    Instructions for Proper Form

    Focusing on the glutes and hamstrings, this variation introduces an adjustable resistance with the loop band, enhancing the thrust movement's effectiveness for building strength and muscle in the lower body. It's superior for isolating the glutes compared to traditional hip thrusts.

    1. Secure a loop band around the legs of a flat bench, depending on your specific equipment. 
    2. Position yourself with your shoulder blades on the bench.
    3. Wrap one side of the loop band around your hips.
    4. Position your feet flat on the ground, such that your knees are bent 90 degrees at the top of the movement. 
    5. Drive your hips up by engaging your glutes and hamstrings. Hold this position for a moment.
    6. Return to the starting position while maintaining tension in your glutes and hamstrings.

    Alternatives & Variations to Loop Band Hip Thrust

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    1. 1. Barbell Hip Thrust

      Photo of Barbell Hip Thrust being performed
      95.2 mSCORESWAPPED 157 TIMES

      Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

    2. 2. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 67 TIMES

      This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

    3. 3. Mini Loop Band Hip Thrust

      Photo of Mini Loop Band Hip Thrust being performed
      23.4 mSCORESWAPPED 59 TIMES

      This exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this exercise is a compound, bodyweight exercise that primarily targets the glutes. By placing a band between your knees, you further recruit other muscle groups around your hips.

    4. 4. Elevated Hip Bridge

      Photo of Elevated Hip Bridge being performed
      84.8 mSCORESWAPPED 49 TIMES

      This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.

    5. 5. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 47 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.