Banded Pelvis Push while Upright on Knees
Kneeling banded pelvis push that isolates the glutes and teaches proper hip extension.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hips, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Kneel upright with a band providing resistance against the pelvis or hips.
- Drive the pelvis forward into extension while squeezing the glutes.
- Keep the core braced and ribs down.
- Return with control.
- Complete 4 sets of 15 reps.
Equipment
- Resistance Band
Coaching tips
Benefits
Kneeling banded pelvis push that isolates the glutes and teaches proper hip extension.
Common mistakes
Avoid overarching the lower back.
Make it harder
Increase band tension or add a pause.
Make it easier
Perform without the band.
Breathing
Exhale as you push, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.