Banded Feet Elevated Hip Thrusters

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

How to do it

1. Lie on your back with your arms by your sides and your heels placed on an elevated surface such as a bench or box. Wrap a resistance band just above your knees to add extra glute activation.
2. Bend your knees at approximately 90 degrees and keep your feet hip-width apart. Brace your core and maintain a neutral spine.
3. Drive through your heels and lift your hips off the ground by contracting your glutes, forming a straight line from your shoulders to your knees at the top.
4. Pause at the top while pushing your knees slightly outward against the band, then lower your hips back to the ground in a controlled motion. Repeat for the desired number of repetitions.

Form tips

• Ensure the resistance band stays under consistent tension throughout the movement.
• Drive through your heels to maximize glute activation.
• Do not let your legs cave inward; push them outward against the band.