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Upper Legs Exercise · Resistance Band

Resistance Band Hip Thrusts On Knees (female) exercise animation

Resistance Band Hip Thrusts On Knees (female)

Category
Upper Legs
Target
Glutes

Performing hip thrusts from a kneeling position with band resistance trains glute extension through a shorter range than a full hip thrust off a bench, which makes it a good lower-intensity option for glute activation before heavier lower-body work.

How to Do the Resistance Band Hip Thrusts On Knees (female)

  1. Kneel on the floor with your knees hip-width apart and feet flexed.
  2. Wrap a resistance band around your thighs, just above the knees.
  3. Rest your hands on your hips, or stretch them forward for balance.
  4. Brace your glutes and core.
  5. Drive your hips forward, squeezing your glutes as your knees lift off the floor and your hips extend until the thighs are parallel to the ground.
  6. Hold briefly, then lower your knees back to the floor slowly.
  7. Execute the desired number of reps with smooth cadence and consistent focus on the glutes.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Resistance Band Hip Thrusts On Knees (female) primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

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More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have resistance band? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Resistance Band Hip Thrusts On Knees (female) work?
The Resistance Band Hip Thrusts On Knees (female) primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Resistance Band Hip Thrusts On Knees (female)?
The Resistance Band Hip Thrusts On Knees (female) is done with a resistance band.
What's a good alternative to the Resistance Band Hip Thrusts On Knees (female)?
If you don't have access to a resistance band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.