Banded Glute Thrust

Target Area: Lower Body 

Equipment:  Booty Band

  1. Place a booty band around your thighs just above the knees.
  2. Lie on your back with your legs bent and your feet flat on the floor.
  3. Push through your heels to raise your hips and form a straight line with your hips, knees and shoulders.
  4. Maintain tension with the booty band and keep your core drawn in to avoid overextending your back during the exercise.
  5. Pause for one second, squeezing your bottom together and lower slowly back to the floor. This is one repetition.



Perform the exercise with a dumbbell or barbell across your hips and above the pelvis.


Perform the exercise without a booty band


Glute Bridge