Resistance Band Hip Thrusts on Knees (Female)

Setup

1. 01Anchor a resistance band low behind you or loop it under your knees and around the front of the hips.
2. 02Kneel tall on a mat with knees about hip width apart.
3. 03Position the band across the crease of the hips so it pulls the hips backward.
4. 04Sit the hips back toward the heels to load the band.

Execution

1. 01From the hips-back position, squeeze the glutes and drive the hips forward.
2. 02Extend until the body is a straight line from knees to shoulders.
3. 03Hold the top for a full second against the band tension.
4. 04Sit the hips back toward the heels under control and repeat.

Checkpoints

• -The lockout comes from glute squeeze, not lower-back arch.
• -Band tension is highest exactly at the top of the rep.
• -Ribs stay stacked over the pelvis at lockout.
• -The torso hinges only at the hips; the spine stays neutral.

Common mistakes

• -Hyperextending the lower back to finish the rep.
• -Using a band too light to challenge the lockout.
• -Rushing the reps and letting the band snap the hips back.
• -Letting the knees slide around on a slippery surface.