Resistance Band Hip Thrusts On Knees 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Resistance Band Hip Thrust on Knees is a glute-focused exercise that uses a resistance band to build strength and activation in the lower body. Performed from a kneeling position, it targets the glutes as the primary muscle group while also engaging the hamstrings to assist in hip extension. The band provides constant tension throughout the movement, making it effective for improving muscle activation and control. This variation is especially useful for isolating the glutes without placing stress on the lower back, while still challenging stability and strength.
How to Perform
Place a resistance band securely just above your knees, making sure it lies flat and doesn’t roll or twist during the movement.
Position yourself on a padded surface or exercise mat in a kneeling stance, feet flat on the floor and spaced about hip to shoulder width apart. Keep your torso tall and upright.
Brace your core to stabilize your spine, then activate your glutes by lightly squeezing them before beginning the thrust.
Drive your hips forward and upward against the band’s resistance, keeping your knees aligned with your toes so the band maintains constant outward tension.
At the highest point of the movement, pause briefly and contract your glutes as tightly as possible to maximize activation.
Slowly guide your hips back to the starting position in a smooth, controlled manner, avoiding sudden drops or arching your lower back.
Continue for the chosen number of repetitions, concentrating on steady form and consistent band tension throughout.
Keep your spine neutral and shoulders relaxed during the exercise to prevent unnecessary strain on your lower back or neck.
If the band feels too light or too heavy, adjust the resistance or band thickness so the movement feels challenging but still allows proper technique.
Rest for half a minute to one minute between sets, allowing your muscles to recover while keeping the quality of each repetition high.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Place the resistance band just above your knees, making sure it sits flat and provides steady tension during the exercise.
Stay kneeling on a mat or cushioned surface, keeping your spine in a natural, neutral position to support your lower back.
Set your feet flat on the floor at about shoulder width to create a strong and balanced base.
Drive your hips upward while contracting your glutes firmly at the top to fully activate the target muscles.
Lower your hips back to the starting position slowly and under control, maintaining muscle engagement the whole way.
Coordinate your breathing with the movement—exhale on the upward thrust and inhale as you return down.
Focus on lifting with your glutes and hamstrings rather than arching your back or using momentum.
If you’re still learning the form, begin with a lighter band to master technique before moving on to more resistance.
Always perform the exercise on a soft surface to protect your knees and stay comfortable.
Use a smooth, consistent rhythm instead of rushing, which helps build strength by keeping the muscles under tension longer.
How Not to Perform
Don’t let the band go slack—keep light outward pressure at the knees the entire set so the glutes stay switched on.
Don’t arch your lower back at lockout—keep ribs down, pelvis neutral, and hinge only at the hips to protect the spine.
Don’t bounce or jerk the thrust—move smoothly, pause briefly at the top, and lower under control to avoid using momentum.
Don’t let the knees cave inward or flare excessively—track them over your toes to keep tension where it belongs.
Don’t push the hips through by leaning the torso forward—stay tall and drive the hips by squeezing the glutes, not by shifting your chest.
Don’t overextend at the top—stop when hips align with shoulders and knees; any further is just lumbar extension, not more glute work.
Don’t collapse your head/neck—keep a long spine with the chin slightly tucked so the upper body doesn’t fold.
Don’t press through your toes or lift your feet—keep the lower legs relaxed on the mat so the thrust comes from hip extension, not ankle/foot tension.
Don’t hold your breath—exhale as you drive up and inhale as you return to maintain core stiffness without straining.
Don’t start with a band that’s too heavy—choose resistance that allows full range and clean reps without compensations.
Don’t allow the pelvis to rotate—keep both hip bones level and squeeze both glutes evenly so one side doesn’t dominate.
Don’t place the band on the knee joint—set it just above the knees so it doesn’t roll, pinch, or irritate tissue.
Don’t skip knee padding—use a mat or cushion so discomfort doesn’t cut sets short or alter your mechanics.
Don’t rush rest or reps—use a steady tempo and rest 30–60 seconds between sets to keep quality high and energy directed to the glutes and hamstrings.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
