How to do a Loop Band Hip Thrust
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Hip Thrust
Flat Bench
Loop Bands
Workouts with Loop Band Hip Thrust
Target muscles worked
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.
- Secure a loop band around the legs of a flat bench, depending on your specific equipment.
- Position yourself with your shoulder blades on the bench.
- Wrap one side of the loop band around your hips.
- Position your feet flat on the ground, such that your knees are bent 90 degrees at the top of the movement.
- Drive your hips up by engaging your glutes and hamstrings. Hold this position for a moment.
- Return to the starting position while maintaining tension in your glutes and hamstrings.
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Generate My PlanAlternative Exercises to Loop Band Hip Thrust
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 150 TIMESBarbell 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. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 68 TIMESThis 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. Mini Loop Band Hip Thrust
23.4 mSCORESWAPPED 59 TIMESThis 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.
- Beginner
- Glutes
- Mini Loop Bands
4. Elevated Hip Bridge
84.8 mSCORESWAPPED 47 TIMESThis 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.
- Beginner
- Glutes
- Flat Bench
5. Hip Thrust
97 mSCORESWAPPED 43 TIMESHip 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.
- Beginner
- Glutes
6. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 31 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.