resistance band hip thrusts on knees (female)
resistance band hip thrusts on knees (female) exercise guide with muscles, equipment, animation and step-by-step instructions. Target: glutes. Equipment: resistance band.
- Target muscle
- glutes
- Muscle group
- hamstrings
- Body part
- upper legs
- Equipment
- resistance band
Secondary muscles
hamstrings, quadriceps
How to perform
- 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.