resistance band hip thrusts on knees (female)

Equipment

resistance band

Target muscle

glutes

How to perform

1. 1

   Start by kneeling on the ground with your knees hip-width apart and your feet flexed.

2. 2

   Wrap the resistance band around your thighs, just above your knees.

3. 3

   Place your hands on your hips or extend them out in front of you for balance.

4. 4

   Engage your glutes and core muscles.

5. 5

   Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.

6. 6

   Hold the position for a moment, then slowly lower your knees back down to the starting position.

7. 7

   Repeat for the desired number of repetitions.