How to do the Resistance Band Hip Thrusts On Knees (female)
Resistance Band Hip Thrusts On Knees (female) is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using resistance band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Resistance Band Hip Thrusts On Knees (female) demonstration · © GymiaFit
Resistance Band Hip Thrusts On Knees (female) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Resistance Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Resistance Band Hip Thrusts On Knees (female) step by step
- 1Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
- 2Wrap the resistance band around your thighs, just above your knees.
- 3Place your hands on your hips or extend them out in front of you for balance.
- 4Engage your glutes and core muscles.
- 5Push 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.
- 6Hold the position for a moment, then slowly lower your knees back down to the starting position.
- 7Repeat for the desired number of repetitions.
Resistance Band Hip Thrusts On Knees (female) — questions
What muscles does the Resistance Band Hip Thrusts On Knees (female) work?
The Resistance Band Hip Thrusts On Knees (female) primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Resistance Band Hip Thrusts On Knees (female)?
You need resistance band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Resistance Band Hip Thrusts On Knees (female) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Resistance Band Hip Thrusts On Knees (female)?
Arms Apart Circular Toe Touch (male), Assisted Lying Glutes Stretch, Assisted Lying Gluteus And Piriformis Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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