Banded Hip Thrust - Barbell Hip Thrust Alternatives
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- Опубликовано: 29 сен 2022
- The hip thrust is a solid exercise to focus on building your glutes. In this video, we'll walk you through a few different ways use can use bands to perform this exercise and make it similar to a barbell hip thrust or even a hip thrust machine.
Banded hip thrusts have a unique resistance profile that hits and feels a bit different from your standard free weight or machine hip thrusts. This is because bands generate more tension the further they are stretched. In the hip thrust exercise that means you will be able to achieve high resistance during peak contraction of your glutes and hams at the very top of the rep. This different strength profile makes banded hip thrusts a great addition to your glute workout for things like supersets with free weight hip thrusts.
Also, if you have limited space or equipment available, these are a great exercise because all you need is a resistance band, and a bench or something to rest your back on!
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Genius idea to use the heavy dumbbells to anchor the bands, thanks.
Stacking bands is a great idea. Gonna add dumbbells on top of my hips along with the bands for added resistance, especially at the bottom of the movement. Thanks for the video!
Fantastic 👍👍
Thank you for this! Excellent video and very informative. As always your video's on "how-to" with the bands help considerably! I only work out from home! No need for a gym! KEEP ON ROCKING! BTW, the 1st variation is the one I use! The other 2, no need!
Thanks CJ, I'm glad you find these videos helpful! Really appreciate all the support! You ROCK!
Just subscribed! Thanks for being a "think force" for the fitness/wellness community!
Thank you!
I've been doing standing hip thrusts with a 140lb resistance band anchored low to a door, but it takes at least 40 reps before I really feel it in the glutes. I just ordered an Irwin Fitness AB 1.0 bench and will use that to do what you're teaching. I wish I had 100lb dumbbells like in your example, but they're too expensive and I probably couldn't move them anyway.🙂
Your videos are always helpful. Thank you.
Thank you Sherry! Glad we could help! Are there any other questions or topics you'd be interested in us doing a new video on?
Yes indeed!
Thank you!
You bet! Thanks for watching!
Excellent and simple
Thanks for watching!
Before adding resistance of any type I would suggest doing single leg hip thursts first.
Stacking bands 1 at a time instead of using a large one is a great idea I'm gonna use for my sitted calf raises.
Thank you so much. I’ve been workout out with my home gym but using dumbbells for hip thrust feel really awkward and it just slides off. Used the first method and it would tremendously!
Awesome, glad we could help!
Someone's dropping the pounds quickly. Lookin' jacked Brandon. 👍 Got my new Clench footplate recently, and in another week or so when my doc gives me the green light (recovering from surgery), I'll be able to start using it. Can't wait. Thx for the vid here, some great ideas on alt ways to do the hip thrust.
Thanks Pete, filming all these RUclips videos is burning extra calories haha 😅. Glad to hear you'll be working out again soon! I wish you a speedy recovery, and I'm sure you'll be able to implement some band exercises to help with that!
ty so much Brandon u are a great asset as always ur my idol😙
👏💪
@@ClenchFitness ty again brandon
This is a very good alternative to using weights as resistance. Could you do a video showing hip thrust progressions using bands with a single-leg hip thrust style please? Thank you!
Thanks.
Thanks for watching!
I have a chronic injury on the upper side of my left glute. Does this exercise provide enough appropriate stress on the eccentric portion? I'm thinking of trying this exercise with a lot of repetition.
Also, what do you recommend if I get pain on the upper left side of my glute when having my left foot outwards ? Obviously, I walk with straight feet, but I notice the pain when having my feet or left foot outwards after being ballisticly active for a long period of time in sports, or any other similar demanding activities.
Appreciate your advice
Thank you, any reason you wouldn't put around ur knees as well?
same results using a resistance with 150lb resistance vs using actual weights?
👍👍👍
I don't feel the resistance much, using just bands. Maybe they're not a hard enough resistance. I'm going to try using them anchored off to the side, like he does using heavy barbells. I think the band needs to go straight across my pelvic area, not the angled angle when using bands hooked to feet.
Yes, you will need to use a heavier band when anchoring to your feet.
What are the sets and reps
Typically 3-4 sets with 8-15 reps
Thank you!
No problem! Thanks for watching!