How to do a Mini Loop Band Hip Thrust
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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
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Alternative Exercises to Mini Loop Band Hip Thrust
1. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 324 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. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 255 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.
3. Hip Thrust
97 mSCORESWAPPED 252 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
4. Single Leg Kickback
86.2 mSCORESWAPPED 174 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.
- Beginner
- Glutes
5. Mini Loop Band Fire Hydrant
47.8 mSCORESWAPPED 163 TIMESThis is an isolation movement that targets your glutes. The exercise involves kneeling on all fours, and raising one leg out and up against the resistance of a mini loop band. The use of a mini loop band helps to add resistance to this exercise, especially at the end of your range of motion.
- Beginner
- Glutes
- Mini Loop Bands
6. Barbell Hip Thrust
95.2 mSCORESWAPPED 158 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.
7. Cable Hip Extension
89.9 mSCORESWAPPED 139 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
8. Elevated Hip Bridge
84.8 mSCORESWAPPED 128 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
9. Mini Loop Band Standing Hip Extension
43 mSCORESWAPPED 124 TIMESMini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.
- Beginner
- Glutes
- Mini Loop Bands
10. Single Leg Hip Thrust
80.4 mSCORESWAPPED 122 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes