Animated GIF · Available via API
gif_boxResistance Band Hip Thrusts On Knees (female)
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fitness_center Equipment
Resistance BandCategory
strength
Mechanic
compound
Cal/min
4.3
Force
push
Resistance Band Hip Thrusts On Knees (female) is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using resistance band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
list_alt Step-by-Step Instructions
Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
Wrap the resistance band around your thighs, just above your knees.
Place your hands on your hips or extend them out in front of you for balance.
Engage your glutes and core muscles.
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.
Hold the position for a moment, then slowly lower your knees back down to the starting position.
Repeat for the desired number of repetitions.
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