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How to Do Band Hip Thrusts

By January 9, 2014November 1st, 2016Glute Training, Glutes

I promised a couple of people who recently purchased Hip Thrusters that I’d film a video showing how we use bands here at The Glute Lab.

I hope you enjoy the video!

Band-resisted hip thrust

The Hip Thruster is the best way to do the hip thrust – stable and versatile!







  • Jakob says:

    have you started to use band only instead of a barbell as your weight load or do you still use barbells and mix the two during a training week?

    • Bret says:

      Hi Jakob, I prefer barbell hip thrusts in my own training, but I’ll do a set of high rep bands for a back-off set. Most of my lifting partners prefer band hip thrusts though. They like how simple the set-up is and the comfort on the hips. Some feel the bands working their glutes more, and I’d agree – at end-range. But the barbell puts more constant tension on the glutes, so it’s more difficult. I think the best results are achieved when you employ both – either within the same session or an alternate sessions. Good question!

  • Jan says:

    Where to get those bands? Most bands I find online are smaller, these bands can hold more because of the wider width. You have a link where I can order the bands in the video?

  • James says:

    This may sound like a silly question mate, but if I use the bands will they still make my glutes grow in size and shape the same way a weight will ?

  • Sarah says:

    Hi Bret,

    I read elsewhere that you said band work is conducive to high frequency training and can be done 6 days a week because it does not tax the CNS. I’m sorry if this question is outside the scope of this article, but I always thought that you couldn’t train all the time because muscle gain is basically a result of your body recovering from the stimulus of training and so while CNS recovery is part of it, muscle repair is needed for muscle gain.

    I ask this, because whenever I tell someone I want to gain mass the first thing they recommend is that I do a high volume body part split because it allows for sufficient stimulation while allowing for lots of recovery. Personally, I haven’t been able to put on much muscle until I started training more often but I don’t know if that’s because I’m able to push myself harder now that I’m more experienced or if it’s because it actually works better.

    Do you think muscle repair just happens allot more quickly than we think or is there just not enough research about recovery and so based on your own experiences you’ve just found frequent training to work well?

  • Alex says:

    Is it crutial to wear goofy pink tape on the knees?

  • Natalie says:

    Hi Bret
    Do you know any gyms in Melbourne, Australia that have purchased the hip thruster at all?

  • ggs says:

    Looking forward to owning the hip thruster one of these days…I almost thought I had one for Xmas…A sorinex box was delivered to my Mum’s house….she did not tell me it was a small box with mini bands….ugh…oh well…I will keep my it on my list for next yr…Great video I will be prepared for when it comes..

  • Tonje says:

    Hi Bret,

    Thanks for the always informative and creative exercise tips!

    I have been hip thrusting with a band around my knees since I started, and I feel like it helps me work the glutes. However, Im wondering whether or not I should ditch the band as I go heavier (lifting about 125 lbs at the moment). Can I miss out on muscle activation by using the band? What are the pros and cons?

    (Im doing Strong Curves lower body only program, starting week 5 today, and I feel stronger, but can’t see a lot of gains yet)

    Thanks from the UK/Norway 🙂

  • Hi does doing hip thrust only tone the upper gluts I want to tone the lower as I’ve been exercising for 30 years and was a fitness instructer I’m a 53 year old female and i run i do boxing trainning I do the adv insanity exercise and I also instruct Pilates but I really want to tone the lower gluts (butt)

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