How to do the Band Hip Thrust
Step by step
- Loop a band just above your knees and sit on the floor with your upper back against a bench.
- Plant your feet flat about shoulder-width apart, knees bent, ribs down and chin tucked.
- Drive through your heels to lift your hips until your body is flat from knees to shoulders.
- Press your knees out against the band and squeeze your glutes at the top.
- Lower your hips back down under control and repeat.
The thing people get wrong
Push your knees outward against the band the entire set - letting them cave in takes tension right off the glutes you are trying to work.
Coaching cue
Look at a spot on the wall in front of you so your chin stays tucked at the top.
Make it easier or harder
- Harder: Lift one foot and thrust on a single leg.
Muscles worked
- Primary: Glutes, Hamstrings
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.