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Visual demonstration of the Resistance Band Hip Thrusts on Knees exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Glutes
Secondary muscles
Biceps Abs Abductors
Equipment
Resistance bands
Exercise guide

Resistance Band Hip Thrusts on Knees

4 steps Updated 29/08/2026

Resistance Band Hip Thrusts on Knees is a resistance exercise targeting Glutes (gluteus maximus, gluteus mideus) using Loop Resistance Band.

Step by step

How to perform it

  1. Kneel on the floor with a loop resistance band anchored at a low point behind you and wrapped around your hips. Keep your back straight and your core engaged.
  2. Sit back on your heels, ensuring the resistance band remains taut.
  3. Thrust your hips forward, coming up onto your knees and squeezing your glutes at the top of the movement.
  4. Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Resistance Band Hip Thrusts on Knees

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