How to Do Banded Feet Elevated Hip Thrusters

Banded Feet Elevated Hip Thrusters is a glutes exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Banded Feet Elevated Hip Thrusters

  1. 01Place a resistance band across the hips and anchor it to the floor or the bench legs.
  2. 02Lie supine with the heels placed firmly on the edge of a bench and knees bent at 90 degrees.
  3. 03Drive the heels into the bench and thrust the hips toward the ceiling against the band resistance.
  4. 04Squeeze the glutes at the peak of the movement while keeping the ribs tucked toward the hips.
  5. 05Lower the hips back toward the floor under control until the tailbone lightly touches.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Banded Feet Elevated Hip Thrusters

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches at the top, tuck the pelvis under and squeeze the glutes harder to reach full extension.

Same coaching engine used inside the A90 app

05 / FAQ

Banded Feet Elevated Hip Thrusters questions

What muscles does Banded Feet Elevated Hip Thrusters work?

Banded Feet Elevated Hip Thrusters is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Banded Feet Elevated Hip Thrusters correctly?

Place a resistance band across the hips and anchor it to the floor or the bench legs. Lie supine with the heels placed firmly on the edge of a bench and knees bent at 90 degrees. Drive the heels into the bench and thrust the hips toward the ceiling against the band resistance. Squeeze the glutes at the peak of the movement while keeping the ribs tucked toward the hips. Lower the hips back toward the floor under control until the tailbone lightly touches.

What is the A90 coach tip for Banded Feet Elevated Hip Thrusters?

If the lower back arches at the top, tuck the pelvis under and squeeze the glutes harder to reach full extension.

Is Banded Feet Elevated Hip Thrusters suitable for beginners?

Banded Feet Elevated Hip Thrusters is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Banded Feet Elevated Hip Thrusters?

Banded Feet Elevated Hip Thrusters uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes banded feet elevated hip thrusters into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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