Beginner
RESISTANCE BAND HIP THRUSTS ON KNEES (FEMALE)
Upper legs
Body Part
Glutes
Target Muscle
Resistance band
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
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Step:2 Wrap the resistance band around your thighs, just above your knees.
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Step:3 Place your hands on your hips or extend them out in front of you for balance.
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Step:4 Engage your glutes and core muscles.
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Step:5 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.
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Step:6 Hold the position for a moment, then slowly lower your knees back down to the starting position.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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