Exercises You Should Be Doing: Band Resisted 1-Legged Hip Thrust

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Guess where I’m going this morning?

No, it’s not the gym (that’s later). No, it’s not the grocery store (again, later). And no, it’s not Tom Brady’s house (only in my dreams).

I have to head to the RMV this morning to get my driver’s license renewed.

(Cue sarcastic “yay” here)

I can think of a bazillion things I’d rather do than spend a few hours at the RMV:

  1. Take a piano lesson.
  2. Eat sawdust.
  3. Jump into a shark’s mouth.
  4. Listen to a John Tesh cd.
  5. Talk about my feelings.

Alas, it has to be done. I haven’t had an updated picture on my license since 2006 when I first moved to Boston (and when I still had some hair). So, in the unlikely event that you don’t hear back from me due to my life being sucked dry of every ounce of enjoyment and reason to live, remember I love you all.

I need to hit up the RMV early this morning, so today’s post is going to be quick and to the point. Here’s a cool, new hip thrust variation I’ve been using myself and with my own clients.

Band Resisted 1-Legged Hip Thrust


Who Did I Steal It From: You’d assume Bret Contreras, and you’d be wrong. I actually “stole” this idea from my boy, Dean Somerset.

What Does It Do: Outside of making badonkadonks bootylicious, I like this variation because it allows for some semblance of loading hip extension

Admittedly, the band doesn’t add a ton of resistance. But it’s juuuuust enough to make it worthwhile, especially for high(er) rep sets. This is a great way to kick your hip thrusts up a notch – especially for those who don’t have access to a hip thruster or who find setting up band resistance with a bunch of DBs on the floor too cumbersome.

Key Coaching Cues: For starters, slow the frick down. The biggest mistake I see most people make with hip thrusts in general is that they go too fast. The movement ends up being all in the lower back and not in the hip/glute.

I like to cue the shoulders to be externally rotated as I feel it helps to “open” people up. I also cue “head should follow the hinge.” As in: don’t just let your head/neck crank back the entire time. As you hinge and your torso moves, your head should follow.

Take a resistance band (I’m only using a 1″ jump-stretch band in the video), double loop it, and wrap it around the bottom of your foot and your thigh.

Foot stays flat on the floor and be sure to push THROUGH THE HEEL. Keep a controlled tempo and “feel” the glute fire at the top. Pause for a 1-2s count and repeat.

As noted I like to perform these for high(er) reps – 12-15/20. The resistance of the band isn’t going to feel like much to start, but once you get up there in reps you’ll learn to appreciate it.

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

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Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

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  • Rachel

    You wouldn’t be very popular in Buffalo today talking about Tom Brady! *internet sports trash talk* :p

  • Keith

    Tony, where would this exercise fit into the 10,000 triceps extension, 10,000 ez bar curl every other day workout? Will this exercise improve my ability to perform the triceps extensions and ez bar curls? If not, I am not interested. Good day sir.


    • TonyGentilcore

      You could superset:

      A1. !0,000 triceps extensions
      A2. 10,000 ez bar curl
      A3. 10,000 hip thrust

      You know, full-body.

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  • Shane Mclean

    Would you use this as a accessory movement for the squat or deadlift? Just wondering.

    • TonyGentilcore

      Why not both?

  • Melanie Rutigliano

    Hi, I tried the band hip thrust , but still having a hard time engaging the glutes . What am I doing wrong? Even tried hip thrusting w/ light bar and I’m not feeling the glutes. Hmm. Also, when learning how to do a barbell squat would you recommend practicing w/ barbell w/o weight and setting a bench underneath to squat and tap just to get the feel of the motion? I hope I didn’t throw too much at you! Any advice would help. I’m 47 and I’ve been strength training on my own for 6 m (I worked w/ a trainer for 2yrs – light weights high reps) love pushing myself to go heavy and I’ve developed nice muscle definition in my arms! Love reading your blogs! Thx

    • TonyGentilcore

      It’s hard to me to give any concrete suggestions with seeing either the hip thrust or squat in action Melanie. Any way you can link to a video?

      • Melanie Rutigliano

        Ok. I’ll check out the video and try and work from that. Thx for getting back to me. I’ve already learned so much and although I’m still learning – I love the deadlift! Only up to 80ibs but w/ good form! Thx

        • TonyGentilcore

          LOL – no Melanie, I was asking you if YOU could provide me a link of a video of YOU performing the two movements.

          If I could see what you’re doing I may be able to offer some suggestions.

          • Melanie

            Lol! That would be great. I’ll send the video as soon as I can. Thx!

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