How to do a Mini Loop Band Glute Thrust
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Mini Loop Band Glute Thrust
Workouts with Mini Loop Band Glute Thrust
Target muscles worked
Instructions for Proper Form
An excellent exercise for targeting the glutes and hamstrings, the mini loop band glute thrust amplifies the benefits of the traditional glute bridge. By adding resistance, this variation significantly increases muscle activation and strength, making it more effective for building lower body power and improving hip extension than its bodyweight counterpart.
- Lie flat on your back with your palms facing down and knees bent and feet shoulder width apart with the band around your upper knees.
- Squeeze your glutes to raise your hips off the ground not allowing the band to pull your knees inward.
- Control your hips back to the starting position and repeat.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Mini Loop Band Glute Thrust standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Mini Loop Band Glute Thrust
1. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 369 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
2. Dumbbell Good Morning
63.8 mSCORESWAPPED 177 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
- Beginner
- Hamstrings
- Dumbbells
3. Lying Hamstrings Curl
95.8 mSCORESWAPPED 160 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
4. Seated Leg Curl
98.8 mSCORESWAPPED 147 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
5. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 135 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
6. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 109 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
7. Mini Loop Band Glute Bridge
20.3 mSCORESWAPPED 96 TIMESThis exercise is a variation on the more standard Glute Bridge. Like other glute bridges, this exercise is performed as a hold, and primarily targets the glutes and hamstrings. By adding a mini loop band around, and just above the knee, you can further recruit smaller muscles around your hips, and get better muscle activation in general.
- Beginner
- Hamstrings
- Mini Loop Bands
8. Kettlebell Swing
87.3 mSCORESWAPPED 93 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
9. Dumbbell Stiff Legged Deadlift
89.2 mSCORESWAPPED 71 TIMESDumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.
- Beginner
- Hamstrings
- Dumbbells
10. Medicine Ball Romanian Deadlift
46.4 mSCORESWAPPED 68 TIMESAdding a medicine ball to the Romanian deadlift increases the challenge to the hamstrings, glutes, and lower back. This variation enhances stability and strength, providing a functional workout that improves posture and lower body power.
- Beginner
- Hamstrings
- Medicine Ball