Resistance Band Hip Thrusts on Knees Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Resistance Band
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Kneeling Resistance Band Hip Thrust
Visualised Target Muscle Groups
Front
Back
How to: Resistance Band Hip Thrusts on Knees
- Start on your knees with a resistance band positioned just above your knees.
- Engage your core and squeeze your glutes as you thrust your hips forward.
- Lift until your body is in a straight line from your knees to your shoulders.
- Hold for a moment at the top before lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the lower back instead of engaging the core.
- Not fully extending the hips at the top of the movement.
- Allowing the knees to cave in during the thrust.
Modifications
- Perform without a resistance band for beginners.
- Use a cushion under your knees for comfort.
Tips
- Ensure your knees are aligned with your hips throughout the movement.
- Keep your core engaged to maintain stability.
- Focus on squeezing your glutes at the top of the thrust.
Resistance Band Hip Thrusts on Knees Alternatives
Tags
glutes
hips
strength
beginner
fitness
band exercises
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