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Mini Loop Band Hip Thrust
Mini loop band hip thrust that targets glutes and hamstrings for strength and hypertrophy; places band above knees to enhance abduction and stability, performed on floor or bench.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Adductors
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place mini loop band above knees. Lie supine with upper back on floor or bench edge, feet flat hip-width, knees bent at 90 degrees at top.
- Brace core and press knees outward against band.
- Drive through heels to lift hips, squeezing glutes.
- Form straight line from shoulders to knees at top.
- Pause briefly with full glute contraction.
- Lower hips slowly with control, keeping band tension.
Coaching Tips
Form Cues
- Push knees out
- Squeeze glutes hard
- Heels drive
- Neutral spine
- Full hip extension
Breathing
Inhale as you lower hips; exhale as you thrust up, bracing core throughout.
Tempo
3-1-2
Range of Motion
Lower hips to just above floor; raise until shoulders, hips, and knees align in straight line without arching lower back.
Safety
Safety Notes
- Avoid lumbar hyperextension
- Secure band placement
- Stop if lower back pain occurs
- Warm up hips first
Spotting
No spotter needed; use stable surface and focus on form.
Common Mistakes
- Knees caving inward
- Over-arching lower back
- Using momentum
- Incomplete range at top
When to Avoid
- Acute lower back pain
- Hip impingement
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot placement
Build Up First
- Basic hip hinge knowledge
- Glute activation drills
Also known as
Banded Glute Bridge, Mini Band Hip Thrust, Resistance Band Hip Extension
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