resistance band hip thrusts on knees
resistance band hip thrusts on knees is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
Step 2
Wrap the resistance band around your thighs, just above your knees.
Step 3
Place your hands on your hips or extend them out in front of you for balance.
Step 4
Engage your glutes and core muscles.
Step 5
Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
Step 6
Hold the position for a moment, then slowly lower your knees back down to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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