resistance band hip thrusts on knees (female)
resistance band hip thrusts on knees (female) — highlighted muscle: glutes

Muscles worked

glutes, hamstrings, quadriceps

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resistance band hip thrusts on knees (female)

Body part
upper legs
Equipment
resistance band
Target muscle
glutes
Muscle group
hamstrings

Secondary muscles

hamstringsquadriceps

How to perform it

  1. 1

    Start by kneeling on the ground with your knees hip-width apart and your feet flexed.

  2. 2

    Wrap the resistance band around your thighs, just above your knees.

  3. 3

    Place your hands on your hips or extend them out in front of you for balance.

  4. 4

    Engage your glutes and core muscles.

  5. 5

    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.

  6. 6

    Hold the position for a moment, then slowly lower your knees back down to the starting position.

  7. 7

    Repeat for the desired number of repetitions.

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