Resistance-Band Hip & Knee Thrust
Strengthen glutes & legs with resistance! Thrust your way to a powerful lower body. Perfect for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. 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.
2. Keep your knees hip-width apart and your upper body straight, with your hands crossed in front of you for balance.
3. 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.
4. Hold the contracted position for a moment, then slowly lower your hips back to the starting position while maintaining tension in the band.
5. 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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