Resistance-Band Hip & Knee Thrust
Strengthen glutes & legs with resistance! Thrust your way to a powerful lower body. Perfect for all fitness levels.
The Resistance-Band Hip & Knee Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. You'll need: resistance bands or exercise bench.
Required Equipment
Resistance-Band Hip & Knee Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Resistance-Band Hip & Knee Thrust Variations and Alternatives
How to do the Resistance-Band Hip & Knee Thrust
Position yourself on your knees with a bench behind you. Place a looped resistance band around your hips and secure the other end to the bench or another sturdy, immovable object.
Keep your knees hip-width apart and your upper body straight, with your hands crossed in front of you for balance.
Drive through your knees and thrust your hips forward by squeezing your glutes, pulling against the resistance band. Your body should form a straight line from your knees to your shoulders at the top of the movement.
Hold the contracted position for a moment, then slowly lower your hips back to the starting position while maintaining tension in the band.
Repeat for the desired number of repetitions and sets. Be sure to keep your movements controlled and your core engaged throughout the exercise to ensure stability and effectiveness. Adjust the resistance of the band to fit your strength level and training needs.
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Resistance-Band Hip & Knee Thrust FAQs
What muscles does the Resistance-Band Hip & Knee Thrust work?
The Resistance-Band Hip & Knee Thrust mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Resistance-Band Hip & Knee Thrust?
Resistance bands or exercise bench.
Is the Resistance-Band Hip & Knee Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Hip & Knee Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Hip & Knee Thrust variations and alternatives?
Similar exercises include the Band Kneeling Rear Kick, Band Pull Through, Dumbbell Band Hip Thrust and Band Hip Thrust.
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