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Exercise guide
Banded Kneeling Hip Thrust
This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position.
What this exercise works
- Muscles
- gluteus maximus · hamstrings
- Goals
- hypertrophy
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Place a loop band just above your knees. Kneel on the floor with your torso upright and knees hip-width apart.
- Lean slightly forward from your hips, keeping your back straight and core braced.
- Initiate the movement by squeezing your glutes, driving your hips forward until your torso is upright.
- Squeeze your glutes hard at the top, maintaining tension on the band.
- Slowly reverse the movement, controlling the band's resistance as you return to the starting position.
Technique cues and common mistakes
- Focus on a strong glute contraction at the top of the movement.
- Keep your core engaged throughout to prevent arching your lower back.
- Maintain constant tension on the band by pushing your knees slightly outwards.