Tube Band Rows + Booty Band Hip Thrusts
Tube Band Rows + Booty Band Hip Thrusts
Equipment: Tube Resistance Band with Handles (with door anchor) + Fabric Booty Resistance Band
Difficulty: Intermediate
Target Muscles: Back, glutes, hamstrings, core
How to Perform Tube Band Rows + Booty Band Hip Thrusts
Step-by-Step Instructions:
- Perform 12-15 seated rows (tube band anchored at mid-height)
- After completing rows, immediately transition to hip thrusts
- Place booty band around thighs, sit with upper back against bench
- Perform 15-20 hip thrusts (push knees out, lift hips)
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (10 rows + 12 thrusts)
- Intermediate: 3-4 circuits (12 rows + 15 thrusts)
- Advanced: 4-5 circuits (15 rows + 20 thrusts)
Form Tips:
- Squeeze shoulder blades during rows
- Keep back straight during rows
- Push knees out during hip thrusts
- Squeeze glutes at top of thrusts
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Pulling with arms instead of back during rows
- Rounding back during rows
- Letting knees cave inward during thrusts
- Not lifting hips high enough
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Reduce reps or rest longer between circuits
- Harder: Increase reps, single-leg hip thrusts, or slow tempo
Benefits:
- Combines back and glute training
- Builds balanced posterior strength
- Improves posture
- Great for overall strength
- Time-efficient workout
- Functional movement patterns