Barbell Hip Thrust with Resistance Band
Strengthen glutes, hamstrings, and hips with barbell hip thrusts, enhanced by a resistance band for increased glute activation and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Hip Thrust with Resistance Band
Description
A lower body exercise that strengthens the glutes, hamstrings, and hips through weighted hip thrusts with an added resistance band.
Save Barbell Hip Thrust with Resistance Band to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Hip Thrust with Resistance Band
- 01Setup
Position a resistance band just above your knees. Sit on the floor with your upper back against a bench, knees bent, and feet flat on the floor about hip-width apart.
- 02Setup
Roll a padded barbell over your hips. Ensure your shoulder blades are at the top edge of the bench, and your gaze is directed forward or slightly down.
- 03
Brace your core, drive through your heels, and lift your hips off the floor, squeezing your glutes forcefully at the top. Maintain outward pressure on the resistance band throughout the movement.
- 04
Your body should form a straight line from your shoulders to your knees at the peak of the movement, achieving full hip extension.
- 05
Slowly lower your hips back to the starting position with control, maintaining constant tension in the glutes and the resistance band.
Tips
- Maintain Band Tension: Constantly push your knees outwards against the resistance band to maximize glute activation and prevent your knees from caving in.
- Full Hip Extension: Focus on achieving full hip extension at the top of the movement, squeezing your glutes powerfully to ensure maximum muscle engagement without hyperextending your lower back.
- Controlled Descent: Do not let gravity drop your hips; control the eccentric (lowering) phase to increase time under tension and further engage the glutes.
- Foot Placement: Experiment with foot placement; having your heels closer to your glutes often allows for better glute activation and a stronger contraction.
Common mistakes
- Arching the Lower Back: Avoid overextending your lower back at the top by keeping your ribs down and maintaining a neutral spine, focusing on glute contraction instead of lumbar hyperextension.
- Knees Caving In: Prevent your knees from collapsing inward by actively driving them out against the resistance band throughout the entire range of motion.
- Using Momentum: Do not bounce the weight off the floor; instead, perform each repetition with a controlled, deliberate movement, focusing on muscle contraction rather than speed.
In the Ellim app, Barbell Hip Thrust with Resistance Band unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell hip thrust with resistance band?
Get Ellim — FreeQuestions
Is Barbell Hip Thrust with Resistance Band good for beginners?
Barbell Hip Thrust with Resistance Band is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Hip Thrust with Resistance Band?
You need Barbell to perform Barbell Hip Thrust with Resistance Band. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Hip Thrust with Resistance Band?
Maintain Band Tension: Constantly push your knees outwards against the resistance band to maximize glute activation and prevent your knees from caving in. Full Hip Extension: Focus on achieving full hip extension at the top of the movement, squeezing your glutes powerfully to ensure maximum muscle engagement without hyperextending your lower back. Controlled Descent: Do not let gravity drop your hips; control the eccentric (lowering) phase to increase time under tension and further engage the glutes. Foot Placement: Experiment with foot placement; having your heels closer to your glutes often allows for better glute activation and a stronger contraction.
What are common mistakes when doing Barbell Hip Thrust with Resistance Band?
Arching the Lower Back: Avoid overextending your lower back at the top by keeping your ribs down and maintaining a neutral spine, focusing on glute contraction instead of lumbar hyperextension. Knees Caving In: Prevent your knees from collapsing inward by actively driving them out against the resistance band throughout the entire range of motion. Using Momentum: Do not bounce the weight off the floor; instead, perform each repetition with a controlled, deliberate movement, focusing on muscle contraction rather than speed.
Related exercises
Barbell Band Assisted Deadlift
Hips · Barbell
Dumbbell Frog Hip Thrust
Hips · Dumbbell
Resistance Band Shuttle
Hips · Resistance Band
Resistance Band Overhead Squat
Hips · Resistance Band
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Barbell Hip Thrust with Resistance Band.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store