Banded Bridged Hip Thrust | Exercise Demo

In this video, Red Dot Fitness shows you the Banded Bridged Hip Thrust.

Coaching Cues:

Body Position: Sitting on ground with back to a bench and band(s) stretched around hips and an anchor to the ground. Bench should make contact with back just below shoulder blades. Legs out with knees at ~90 degree angle, feet flat on the ground and spaced about shoulder width apart.

Grip: Hands can grip band if desired.

Movement: Initiate by driving heels into the ground and squeezing glutes hard, thrusting upward. Upper back should stay neutral (i.e. not pivoting) while hips thrust upward and back down. Keep ribcage tucked downward & avoid overly arching lower back.
Tip: Pelvis and spine stay neutral through entire movement.

Stability: Brace core, keep chin tucked downward and shoulder blades pulled back and down.

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