kneeling-banded-hip-thrusts
Kneel on the floor, placing a resistance band around your hips or upper thighs. Anchor the band securely in front of you (e.g., under your feet, around a stable object).
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
- Gluteus Medius
Secondary muscles
- Hamstrings
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- glutes
- hips
- abs
How to perform
- 1
Kneel on the floor, placing a resistance band around your hips or upper thighs.
- 2
Anchor the band securely in front of you (e.g., under your feet, around a stable object).
- 3
Lean slightly forward, engaging your core, with hands on hips or extended forward.
- 4
Drive your hips forward and squeeze your glutes, pushing against the band's resistance until your hips are fully extended.
- 5
Hold briefly at the top, ensuring your glutes are fully contracted and avoiding hyperextension of the lower back.
- 6
Slowly return to the starting position, controlling the band's tension.
Safety & form
Train smart. Read these notes before adding heavy load.
