Resistance Band Hip Thrusts on Knees
From tall kneeling with a band around the hips anchored behind, sit back and thrust the hips forward.
How to do it
Setup
Kneeling, back to a low anchor, a band around the hips, hands at the chest.
Steps
- Sit the hips back toward the heels.
- Drive them forward against the band.
- Squeeze tall on the knees, then sit back.
Common mistakes
Leaning the chest back to finish: the hips move, the torso stays upright. Knees sliding on a hard floor: kneel on a mat. Band riding up to the waist: keep it on the hip bones.
Breathing
Exhale driving forward, inhale sitting back.
