Banded Kneeling Hip Thrust
Hinge · glutes · intermediate
Start
FinishHow to do it
Kneel upright with a band anchored in front at hip height and looped around the hips, sit the hips back toward the heels, then snap them forward to a tall kneeling lockout and squeeze.
Muscles worked
Primary: glutes · Also works: hamstrings, core
Equipment
Resistance bands
Common mistakes
- Leaning the torso back at the top instead of finishing with the body vertical and the glutes squeezed
- Sitting all the way onto the heels so the movement turns into a rest between reps
- Anchoring the band high so it pulls up on the hips rather than straight back
Variations
- Band anchored behind for a pull-through style version
- Pause three seconds at lockout
Can't do this one? Swap it for
Related exercises
- Hip Thrustglutes
- Glute Bridgeglutes
- Kettlebell Swingglutes
- Banded Hip Abductionglutes
- Single-Leg Glute Bridgeglutes
- Feet-Elevated Glute Bridgeglutes
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free