glutesband
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
glutes
Secondary muscles
hamstringsquadriceps
Primary body parts
thighsglutes
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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