How To Do a Hip Press | Movement Breakdown

How To Do a Hip Press | Movement Breakdown


Hip presses, particularly when performed with a mini band, are an excellent way to strengthen your glutes and hips, enhancing athletic performance and improving posture. Here's a step-by-step guide to executing the hip press effectively:

Step 1: Set Up

  • Place a mini band just above your knees.
  • Ensure your feet are flat on the ground and shoulder-width apart.
  • Position your upper back against a bench or stable surface for support.

Step 2: Create Tension

  • Drive your knees outwards against the resistance of the mini band, activating your glutes and hip abductors.
  • If your hands are free, bring them together at the center of your chest to create additional tension throughout your body.

Step 3: Perform the Movement

  • Press your hands together firmly to engage your upper body.
  • Lift your hips straight up towards the ceiling, maintaining a neutral spine.
  • Keep your head supported by the bench and your shoulders firmly planted.
  • Squeeze your glutes at the top of the movement.
  • Lower your hips back down to the starting position with control.

Muscles Targeted

  • Glutes: The primary focus of the hip press exercise is on the gluteal muscles, particularly the gluteus maximus, which is responsible for hip extension.
  • Hip Abductors: The mini band adds resistance, targeting the hip abductor muscles located on the outside of the hips.
  • Hamstrings and Lower Back: The movement also engages the hamstrings and lower back muscles, contributing to overall lower body strength and stability.

Benefits of Hip Presses

  1. Improved Hip Extension: Hip presses strengthen the glutes and hip extensor muscles, enhancing hip extension, a crucial movement for various daily activities and sports.
  2. Enhanced Posterior Chain Strength: Engaging muscles like the hamstrings and lower back, hip presses contribute to a stronger posterior chain, improving overall lower body stability.
  3. Enhanced Athletic Performance: Strengthening the glutes and posterior chain can lead to improved performance in activities such as running, jumping, and weightlifting.
  4. Better Posture: Strong glutes provide support to the lower back and pelvis, aiding in better posture alignment.
  5. Aesthetic Benefits: Many individuals perform hip presses to sculpt and tone their buttocks, achieving a more aesthetically pleasing appearance.

Incorporating Hip Presses Into Your Workout Routine

  • Start with 3 sets of 10-12 repetitions, focusing on proper form and controlled movements.
  • Gradually increase the resistance of the mini band as you progress.
  • Include hip presses in your lower body or full-body workout routine, performing them after compound movements like squats or deadlifts.
  • Ensure proper technique by keeping your core engaged, maintaining tension throughout your body, and avoiding overarching of the lower back.

Safety Measures

  • Use a sturdy bench or surface for upper back support to prevent injury.
  • Avoid overarching your lower back during the movement to prevent strain.
  • Start with lighter resistance bands and gradually progress to heavier ones to avoid overexertion.


Incorporating hip presses into your fitness routine can lead to significant improvements in glute and hip strength, athletic performance, and posture. By following proper technique, gradually progressing in resistance, and staying consistent, you can reap the numerous benefits of this effective exercise while minimizing the risk of injury. Strengthen your posterior chain, sculpt your glutes, and enhance your overall lower body strength with the hip press.

Helpful Resources:

  • Be alerted when we publish more like this to our blog here

  • Daily workout plans here

  • Fitness Equipment like resistance bands here

  • Free weekly resistance bands written workouts here

  • Follow along with $1 video workouts here


Post a comment