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Upper Legs · Band
Resistance Band Hip Thrusts on Knees
Resistance Band Hip Thrusts on Knees is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings, core and abductors assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis
- Abductors · Tensor Fasciae Latae
How to do Resistance Band Hip Thrusts on Knees
- Kneel on the floor with a loop resistance band anchored at a low point behind you and wrapped around your hips. Keep your back straight and your core engaged.
- Sit back on your heels, ensuring the resistance band remains taut.
- Thrust your hips forward, coming up onto your knees and squeezing your glutes at the top of the movement.
- Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you thrust your hips forward and inhale as you sit back on your heels.
- Ensure the resistance band stays securely anchored behind you to maintain consistent tension.
- Focus on engaging your glutes throughout the movement.
Resistance Band Hip Thrusts on Knees alternatives
More glutes exercises
Resistance Band Hip Thrusts on Knees FAQ
What muscles does Resistance Band Hip Thrusts on Knees work?
Resistance Band Hip Thrusts on Knees mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings, core and abductors work as secondary muscles.
What equipment do you need for Resistance Band Hip Thrusts on Knees?
You need a band.
How many sets and reps of Resistance Band Hip Thrusts on Knees should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Hip Thrusts on Knees good for beginners?
Yes. Resistance Band Hip Thrusts on Knees is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Hip Thrusts on Knees burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Resistance Band Hip Thrusts on Knees?
Other exercises for the glutes include Kettlebell Hip Thrusts, Kettlebell Hip Thrusts With Bench, Bodyweight Hip Thrust and Barbell Hip Thrust.
For developers
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