Exercise Detail

resistance band hip thrusts on knees (female)

Resistance band hip thrusts on knees (female) target the glutes primarily, with secondary activation of the hamstrings and quadriceps. The exercise is performed by kneeling, using a resistance band for added tension, and thrusting the hips forward to engage the glutes.

QuadricepsStrengthBeginnerMedia available

Equipment

Resistance Band

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.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

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