How to Do Resistance Band Hip Thrust (Version 2)

Resistance Band Hip Thrust (Version 2) 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 Resistance Band Hip Thrust (Version 2)

  1. 01Sit on the floor with the upper back against a bench and a resistance band placed across the hips.
  2. 02Hold the band in place at the floor or use an anchor, then position the feet flat and shoulder-width apart.
  3. 03Drive through the heels to lift the hips toward the ceiling until the thighs and torso are aligned.
  4. 04Squeeze the glutes hard at the top of the bridge, ensuring the shins are vertical.
  5. 05Lower the hips back toward the floor while maintaining tension in the resistance band.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Resistance Band Hip Thrust (Version 2)

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

Drive the knees outward against the band at the top of the bridge to maximize gluteal recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Resistance Band Hip Thrust (Version 2) questions

What muscles does Resistance Band Hip Thrust (Version 2) work?

Resistance Band Hip Thrust (Version 2) is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Resistance Band Hip Thrust (Version 2) correctly?

Sit on the floor with the upper back against a bench and a resistance band placed across the hips. Hold the band in place at the floor or use an anchor, then position the feet flat and shoulder-width apart. Drive through the heels to lift the hips toward the ceiling until the thighs and torso are aligned. Squeeze the glutes hard at the top of the bridge, ensuring the shins are vertical. Lower the hips back toward the floor while maintaining tension in the resistance band.

What is the A90 coach tip for Resistance Band Hip Thrust (Version 2)?

Drive the knees outward against the band at the top of the bridge to maximize gluteal recruitment.

Is Resistance Band Hip Thrust (Version 2) suitable for beginners?

Resistance Band Hip Thrust (Version 2) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Resistance Band Hip Thrust (Version 2)?

Resistance Band Hip Thrust (Version 2) uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes resistance band hip thrust (version 2) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime