Legs · Resistance Band
Resistance Band Hip Thrust
How to do the resistance band hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor with your upper back against a bench and band over your hips. Plant your feet flat on the floor and drive through your heels to extend your hips until your body forms a straight line from shoulders to knees. Lower your hips under control and repeat.
- 1With your upper back on a bench and band over your hips, thrust your hips upward; you should feel your glutes driving the movement
- 2Drive through your heels and squeeze your glutes hard at the top
- 3Keep your chin tucked and ribs down to feel the tension across your hips and core
Common mistakes
- Don't arch your lower back or push your hips too high
- Avoid using your hamstrings or lower back to initiate the thrust, focus on your glutes
- Don't let your knees flare too wide or collapse inward, maintain alignment
Muscles worked
The resistance band hip thrust mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
Kovo programs the resistance band hip thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.