Resistance Band Hip Thrusts On Knees (Female)

GlutesResistance BandBeginner
1. Place a resistance band just above your knees. 2. Start by kneeling on the ground with your torso upright and your hands on your hips. 3. Keep your knees hip-width apart. 4. Engage your core and glutes. 5. Slowly push your hips forward, extending at the hips. 6. As you reach the point of full hip extension, squeeze your glutes. 7. Pause briefly at the top of the movement. 8. Slowly return to the starting position by flexing at the hips. 9. Repeat for the desired number of repetitions. Note: Make sure to maintain proper form throughout the exercise, keeping your back straight and avoiding excessive arching.

How to perform the Resistance Band Hip Thrusts On Knees (Female)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Resistance Band Hip Thrusts On Knees (Female) using your resistance band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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