How to do a Mini Loop Band Hip Thrust

Authored by Fitbod

About Mini Loop Band Hip Thrust

Sets Logged
212,198
Popularity Rank
526th
Difficulty
Beginner
Glutes Strength
93 mSCORE 23rd
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Place a band around your thighs just above your knees and lie flat on your back with your knees bent and feet flat on the floor hip width apart.
 Squeeze your glutes to raise your hips off the floor until you’ve created a straight line from your shoulders to your knees.
 Slowly return to the starting position.

Common Mistakes

  • Over Extending

    Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.

Reps & Weight: How much to lift

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.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Reps & Weight