If you’re looking to build strength and stability in your glutes, hip thrusts are an excellent way to do so.
Typically done with just a barbell or bodyweight exercises, adding a band around your knees when doing hip thrusts can significantly challenge the activation of muscle fibers in places like your glutes, hamstrings, and hips.
In this blog post, we’ll go over how to properly perform hip thrusts with bands around the knees comfortably and safely.
We’ll also discuss some of the benefits that come from this form of exercise as well as provide helpful tips on executing this technique correctly. Keep reading if you want to learn more about effective hip thrusting!
Muscles Worked in Hip Thrust With Band around Knees
The hip thrust, with a band around the knees, is a powerful glute-strengthening exercise. It targets several muscles in the lower body. The glutes, hips, and thighs activate to lift your body off the floor, with extra tension from the band around your knees.
It is important to remember key factors to get the most out of this exercise. These include:
- Keeping a flat back and proper alignment of hips, knees, and feet
- Having tension on the bands throughout the range of motion
- Breathing correctly – inhale when lowering, exhale when raising
Regularly doing this exercise can lead to strong glutes and hips. This results in better posture, balance, athletic performance, and less risk of injuries.
Research by Bret Contreras et al. found that hip thrusts produced greater muscle activation in the glutes than barbell back squats – 600% higher!
Benefits of Hip Thrust With Band around Knees
Hip Thrust With Band around Knees is great for strengthening hip muscles and glutes. It also reduces lower back and knee pain, improving posture.
- More muscle activation and better stability
- Higher balance, flexibility & vertical jump performance
- Decreased risk of injury in knees & hips
Plus, this exercise can help athletes excel in sports that need endurance & power.
Tip: Make sure your knees are parallel to your toes when thrusting.
How To Do A Hip Thrust With Band around Knees
Performing a hip thrust with a band around your knees is an effective way to target the glutes and engage the hip stabilizer muscles. To execute this exercise correctly, follow this step-by-step guide:
Step 1: Select an appropriate resistance band Choose a looped resistance band (also known as a mini-band) that provides a suitable level of resistance for your fitness level. It should be challenging but not excessively restrictive.
Step 2: Place the band around your knees Position the resistance band around your legs, just above your knees. Make sure it lies flat against your skin without any twists.
Step 3: Prepare your space Find a sturdy bench or box that will not move during the exercise and place it behind you. You may also use a mat on the ground for added comfort.
Step 4: Assume the starting position Sit on the ground with your back against the bench, knees bent, and feet flat on the floor, hip-width apart. The bench should be positioned across your shoulder blades, just below your shoulder line.
Step 5: Engage your core Take a deep breath and activate your core muscles by bracing your abs as if preparing for a punch.
Step 6: Apply tension to the band Press your knees outward against the resistance band to create tension. Maintain this tension throughout the entire exercise to engage your hip stabilizers.
Step 7: Execute the hip thrust Place your hands on your hips or across your chest for stability. Drive through your heels and contract your glutes to lift your hips off the ground. Keep your chin tucked and eyes looking forward to maintain a neutral spine throughout the movement. Raise your hips until they align with your knees and shoulders, forming a straight line from your shoulders to your knees. Pause briefly at the top of the movement, focusing on squeezing your glutes.
Step 8: Lower your hips In a controlled manner, lower your hips back down to the ground, releasing the tension in your glutes before starting the next repetition. Ensure that you maintain the tension on the band by pressing your knees outward during the descent.
Step 9: Repeat Perform the desired number of repetitions and sets, maintaining proper form and constant tension on the resistance band throughout the exercise.
Proper Form for Hip Thrust With Band around Knees
To master the Hip Thrust with a band around the knees, specific steps must be taken. Here’s how:
- Tie the band around your knees.
- Sit on the ground, your back against a bench.
- Your shoulder blades should be flat on the bench, perpendicular to it, and your feet on the floor.
- Put a weight or barbell across your hips. Squeeze your glutes and push yourself up until full hip extension. Your knees will stay pushed apart against the band throughout.
- Pause at the top for a second, then lower yourself slowly.
- Repeat this for 3 sets of 10 reps. Gradually add weight and resistance.
Form is key. Everything must be in line while engaging your core. Focus on slow, controlled movements that use all relevant muscles. You can also try variations like different weights, bands, or unilateral movements.
Pro Tip: Pick a band that provides enough resistance, but not too much tension which could restrict motion.
Tips for Hip Thrust With Band around Knees
Doing Hip Thrusts with a Band around Knees? Here are some helpful tips to get the most out of each rep!
- Place the band above your knees.
- Start off light and adjust resistance as needed.
- Plant your feet firmly on the ground for stability.
- Activate core when lifting hips.
- Squeeze glutes at top of each rep.
This exercise is great for targeting glutes and hamstrings. It also activates hip abductors due to the added resistance of the band. Bret Contreras introduced this variation to maximize results. Now, it’s popular among fitness fans worldwide – it’s straightforward and versatile.
Common Mistakes to Avoid While Doing Hip Thrust With Band around Knees
When executing hip thrusts with a band around the knees, there are certain errors that must be avoided to prevent harm. Proper alignment and technique are key for success! To stay safe while doing this exercise, here are six steps to remember:
- Put your feet shoulder-width apart and place the band directly above your knees.
- Lie back on a bench or platform parallel to the ground.
- Brace your core muscles for balance.
- Keep your back flat against the bench and don’t arch it.
- Breathe in as you lower your hips, then exhale as you lift them up again, squeezing your glutes.
- Keep your knees in line with your toes.
Moreover, sudden moves and twisting can increase your risk of injury. Instead of relying on jerks or bounces, do hip-thrusts slowly and in a controlled manner. Lastly, engage all your muscles as you gradually build up support.
Variations of Hip Thrust with Band around Knees
Hip Thrusts with Knee Bands: a great exercise! There’s a range of variations to suit your own workout needs. Here’s four you could try:
- Single-Leg Band Hip Thrusts
- Banded Clamshells with Hip Thrusts
- Banded Frog Pumps with Hip Thrusts
- Banded Glute Bridges with Hip Thrusts
Using any one of these will help your glutes, strength and reduce strain. To up the challenge, add dumbbells, barbells or ankle weights. Isometric holds is also a great way to make the workout more dynamic.
If you want to go further, here’s a few tips:
- – Squeeze your glutes tight at the top of each rep.
- – Use a wider stance for other parts of the glutes.
- – Slow and fast reps – vary the tempo.