Glutes exercise · resistance band
Resistance Band Hip Thrusts on Knees (Female)
The resistance band hip thrusts on knees (female) is a resistance band exercise that targets the glutes, with the hamstrings and quadriceps assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps
- Equipment
- Resistance band
- Body part
- Upper legs
How to do the resistance band hip thrusts on knees (female)
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every resistance band exercise.
