Hip Thrusts on a Gym Bench with Bands

Students learn the hip thrust with the upper back on a gym bench and a resistance band across the hips. It is a horizontal version of the hip hinge that strengthens the glutes with little load on the spine.

How to play

1. Setup: lower shoulder blades on the edge of the bench, feet hip-width apart and shins vertical at the top (3 min).
2. No band: 2 sets of 10, rising until the torso is parallel to the floor and lowering over 2 seconds; the partner checks that the lower back does not arch (5 min).
3. With a band: the partner stands on the band ends on both sides of the bench or the band is anchored under the bench; 3 sets of 12 (9 min).
4. Single-leg version for those who control the two-leg movement (4 min).
5. Self-assessment: the lifter says where they felt the effort (glutes, hamstrings or lower back) and the partner suggests the matching foot adjustment (4 min).

Rules

• The bench goes against the wall or is held by another student so it cannot slide.
• Anchor the band securely and place it over a folded mat on the hips so it does not hurt.
• Eyes forward and chin tucked; do not overarch the lower back at the top.
• No more than four people per bench, taking turns.

Variations

Adaptations

• Lower back injury: floor glute bridge with a short range and no load.
• Limited lower-limb mobility: seated isometric glute activation.
• Visual impairment: the partner holds a hand at the height the hips should reach as a tactile cue.

Learning goals

• Perform the hip thrust with safe technique.
• Tell glute work apart from hamstring and lower back work.
• Adjust technique based on your own sensations and your partner's observations.

Equipment for a class of 25

• gym benches: 8
• resistance bands: 15
• mats: 15
• cards: 15

Teacher tip

Feet too far away load the hamstrings more and too close load the quads more: it is a good chance to experiment.

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