Resistance Band Hip Thrusts On Knees

Start in a tall kneeling position with a resistance band secured around your hips and anchored behind you. Keep your torso upright, core braced, and knees hip-width apart. Drive your hips forward and slightly upward against the band’s resistance by squeezing your glutes, keeping your body aligned from knees through hips to shoulders. Pause briefly at the top while fully contracting the glutes, then slowly return to the starting kneeling position under control without arching your lower back. Repeat for the desired reps while maintaining constant tension in the band.

Track This Exercise in the App

Log your resistance band hip thrusts on knees sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.