---
title: "Resistance Band Hip Thrusts on Knees"
description: "Kneel on the floor with a loop resistance band anchored at a low point behind you and wrapped around your hips."
locale: en
slug: resistance-band-hip-thrusts-on-knees
url: "https://hi.fitness/exercises/resistance-band-hip-thrusts-on-knees"
primaryMuscle: "Glutes"
secondaryMuscles: ["Core","Hamstrings"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/433945f4-resistance-band-hip-thrusts-on-knees.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Resistance Band Hip Thrusts on Knees

Kneel on the floor with a loop resistance band anchored at a low point behind you and wrapped around your hips.

## How to do it

1. Kneel on the floor with a loop resistance band anchored at a low point behind you and wrapped around your hips. Keep your back straight and your core engaged.
2. Sit back on your heels, ensuring the resistance band remains taut.
3. Thrust your hips forward, coming up onto your knees and squeezing your glutes at the top of the movement.
4. Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Exhale as you thrust your hips forward and inhale as you sit back on your heels.
- Ensure the resistance band stays securely anchored behind you to maintain consistent tension.
- Focus on engaging your glutes throughout the movement.

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