Hip Thruster with Mini Band 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hip Thruster with Mini Band is a glute-focused exercise designed to build strength and enhance muscle activation in the lower body. Using a hip thruster machine and a mini resistance band placed just above the knees, this exercise effectively targets the glutes as the primary muscle group, while engaging the abs, abductors, and hamstrings as secondary stabilizers. The resistance band adds tension to the movement, emphasizing lateral glute activation and improving hip stability. It is performed by driving the hips upward from a seated position on the hip thruster, ensuring controlled motion and maintaining tension on the band throughout the exercise for optimal muscle engagement.
How to Perform
Secure a mini resistance band around your thighs, placing it slightly above your knees to create tension.
Position yourself with your upper back resting against the hip thruster bench, ensuring your shoulders are supported. Bend your knees and plant your feet flat on the platform, keeping them about shoulder-width apart.
Press your feet firmly into the platform, engage your core, and drive your hips upward by squeezing your glutes. Focus on pushing through your heels to maximize glute activation.
Pause briefly at the top of the movement, ensuring your hips are fully extended without overarching your lower back, and maintain tension on the band to engage the outer glutes.
Slowly lower your hips back to the starting position in a controlled manner, keeping the tension in the band and avoiding letting your knees collapse inward. Repeat for the desired number of repetitions, maintaining proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
If performing the exercise without added weight, you can either cross your arms over your chest or extend them out to your sides, choosing the position that feels most natural and comfortable for you.
To increase resistance, consider combining the mini band with additional equipment, such as a barbell or another resistance band placed across your hips.
Let your gaze naturally follow the movement of your torso. As your hips rise and your torso becomes parallel to the floor, allow your eyes to look upward. Avoid looking down or tucking your chin, keeping your neck aligned with the rest of your spine.
Maintain a neutral neck position throughout the movement. As your torso tilts backward during the upward phase, your gaze should lift, and as your hips lower, your eyes should return to a horizontal position.
Focus on preventing your lower back from arching during the upward motion. Engage your glutes fully and tilt your pelvis slightly backward to support the movement and protect your spine.
At the top of the motion, aim to create a straight line running from your knees to your shoulders, ensuring a full range of motion and proper alignment.
Avoid letting your hips sag or twist as you lift them. Keep the motion controlled and symmetrical, emphasizing stability.
Exhale as you drive your hips upward, concentrating on engaging your glutes rather than relying on your lower back for the movement.
If you struggle to feel your glutes working, use your hands to gently touch the muscles and focus on holding the contraction at the top of the movement to improve activation.
How Not to Perform
Avoid Letting Knees Collapse Inward: Ensure your knees remain aligned with your feet throughout the movement. Letting them cave inward reduces glute activation and increases stress on the knees. Maintain outward tension on the mini band to engage the abductors.
Do Not Overarch the Lower Back: At the top of the motion, avoid excessive arching of the lower back. This can strain the spine and shift focus away from the glutes. Instead, slightly tilt your pelvis backward and squeeze your glutes to maintain proper alignment.
Avoid Using Momentum: Do not rely on jerky or rapid movements to lift your hips. Perform the exercise with slow, controlled motion to maximize muscle engagement and prevent unnecessary strain.
Don’t Overload with Resistance Too Soon: If adding a barbell or extra bands, ensure the weight is manageable and doesn’t compromise your form. Start with lighter resistance and gradually increase as you build strength and confidence.
Do Not Lift the Heels: Keep your feet flat on the platform throughout the exercise. Lifting the heels reduces stability and shifts the emphasis away from the glutes to the calves, diminishing the exercise's effectiveness.
Avoid Looking Straight Ahead or Down: Keep your gaze aligned with your torso movement. Looking down or tucking your chin creates neck tension and misaligns the spine. Maintain a neutral neck position.
Do Not Allow the Hips to Drop Unevenly: As you lift your hips, ensure they stay level. Any rotation or uneven movement reduces the effectiveness of the exercise and can lead to muscle imbalances.
Don’t Forget to Engage the Core: Neglecting core engagement can lead to an unstable posture and increase strain on the lower back. Brace your core throughout the movement to stabilize your body.
Avoid Partial Range of Motion: Ensure your hips are fully extended at the top of the movement and lower them completely without letting them rest on the platform. This maintains consistent tension on the glutes and improves results.
Do Not Rush Through Repetitions: Performing reps too quickly diminishes control and reduces muscle engagement. Focus on quality over quantity by performing slow, deliberate movements to maximize glute activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
