Kneeling Banded Hip Thrusters
Kneeling banded hip thrusters
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 4 sets × 20-30 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Kneel with band
- Step 2: Thrust hips forward
- Step 3: Squeeze glutes
- Step 4: Lower with control
- Step 5: Repeat
Equipment
- Resistance band optional
Coaching tips
Benefits
Kneeling banded hip thrusters
Common mistakes
Arching lower back
Make it harder
Stronger band
Make it easier
Bodyweight version
Breathing
Exhale thrusting
Build a workout with this exercise
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