Resistance Band Hip Thrusts On Knees

Muscles worked

Setup

1. Anchor a resistance band to a low, sturdy point behind you, such as the leg of a flat bench.
2. Kneel on a padded mat facing away from the anchor point with your knees hip-width apart.
3. Step into the band and position it securely across the crease of your hips.
4. Walk forward until there is noticeable tension on the band even when sitting back toward your heels.

How to do it

1. Exhale and drive your hips forward by squeezing your glutes until your torso is fully upright and aligned with your thighs.
2. Hold the peak contraction for one second, focusing on a maximum glute squeeze against the band's resistance.
3. Inhale and slowly hinge at the hips to sit back toward your heels, controlling the band's pull.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your core braced and your spine neutral; do not arch your lower back at the top.
• Ensure the movement comes entirely from the hips, not by leaning your torso back.
• Keep your gaze forward or slightly down to maintain a neutral neck position.
• Maintain constant tension on the band throughout the entire range of motion.

Pro tips

• Perform a slight posterior pelvic tilt (tuck your tailbone) at the top of the movement to fully shorten the glute fibers.
• Drive your knees into the floor and slightly outward to increase engagement of the gluteus medius.

Make it harder

• Increase the resistance by using a thicker band or moving further away from the anchor point.
• Add a 3-5 second isometric hold at the top of every repetition to maximize time under tension.

Frequently asked

What muscles does the resistance band hip thrusts on knees work?

The resistance band hip thrusts on knees primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the resistance band hip thrusts on knees?

The resistance band hip thrusts on knees uses resistance band.

Is the resistance band hip thrusts on knees good for beginners?

Yes. The resistance band hip thrusts on knees is a beginner-friendly movement and a strong foundation to build on.

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