resistance band hip thrusts on knees (female)
A upper legs exercise targeting the glutes, performed with resistance band.
Body part
Upper LegsEquipment
Resistance Band
Target muscles
Glutes
Secondary muscles
Hamstrings, Quadriceps
How to do resistance band hip thrusts on knees (female)
Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
Wrap the resistance band around your thighs, just above your knees.
Place your hands on your hips or extend them out in front of you for balance.
Engage your glutes and core muscles.
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.
Hold the position for a moment, then slowly lower your knees back down to the starting position.
Repeat for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
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