Banded Hip Thrust | THE BOD


Target Area: Lower Body 

Equipment: Booty Band

  1. Place a booty band around your thighs just above the knees.
  2. Rest your upper back and shoulders on a bench. 
  3. Position your feet so that your heels are close to your buttocks.
  4. Drive your hips upwards by pressing your feet firmly to the floor and squeezing your buttocks at the top of the exercise (while avoiding overextending).
  5. Gradually lower back to the starting position, ensuring that you maintain tension through your glute muscles.



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


Perform the exercise without a booty band.


Barbell Hip Thrust