Hip Thrust-Barbell and Band

Setup & Positioning

"Sit on the floor with your upper back resting against a bench or sturdy surface. Roll the barbell over your hips, using a pad for comfort. Place a resistance band just above your knees. Bend your knees so your feet are flat on the floor, hip-width apart, with shins vertical at the top of the lift. Keep your core braced and chin slightly tucked."

Key point: “Your bench should be high enough so your torso is roughly parallel to the floor at the top of the thrust.”

Execution

"Press through your heels to lift your hips, driving the barbell upward while pushing your knees outward against the band. Squeeze your glutes hard at the top, keeping your ribs down and avoiding lower back arching. Lower your hips under control until they’re just above the floor, then repeat."

Where You Should Feel It

• Glute maximus working to drive hip extension
• Glute medius and hip stabilizers working against the band
• Hamstrings assisting, with core keeping your spine stable

Where You Shouldn’t Feel It

• Lower back pain from overarching at the top
• Hamstrings dominating because your feet are too far forward
• Knee discomfort from letting knees collapse inward

Breathing

"Inhale as you lower your hips, exhale as you drive up and squeeze at the top."

Common Mistakes to Avoid

1. Overextending the lower back – Keep ribs down and tuck the pelvis slightly.
2. Feet too far forward or back – Aim for shins vertical at the top.
3. Letting knees cave inward – Keep pushing out against the band.
4. Rushing the top position – Pause and squeeze for maximum glute activation.