How to do a Mini Loop Band Hip Thrust
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 245,560
- Popularity Rank
- 553rd
- Difficulty
- Beginner
- Glutes Strength
- 88 mSCORE 28th
- Equipment Required
Workouts with Mini Loop Band Hip Thrust
Target muscles worked
Instructions for Proper Form
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.
- 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 Form 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.
Sets & Reps Calculator
Average Mini Loop Band Hip 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.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
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Alternatives & Variations to Mini Loop Band Hip Thrust
1. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 282 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.
2. Hip Thrust
97 mSCORESWAPPED 233 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.
3. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 223 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.
4. Single Leg Kickback
86.2 mSCORESWAPPED 195 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
5. Barbell Hip Thrust
95.2 mSCORESWAPPED 165 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.