Exercise guide · Beginner · Compound

Resistance Band Hip Thrusts on Knees (Female): How to Do It & Muscles Worked

Resistance band hip thrusts on knees (female) target the glutes primarily, with secondary activation of the hamstrings and quadriceps. The exercise is performed by kneeling, using a resistance band for added tension, and thrusting the hips forward to engage the glutes.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings
Equipment
Resistance Band
Level · type
Beginner · Compound
Demonstration of the resistance band hip thrusts on knees (female)
Front view: muscles worked by the resistance band hip thrusts on knees (female). Primary: glutes. Secondary: quads and hamstrings.
Back view: muscles worked by the resistance band hip thrusts on knees (female). Primary: glutes. Secondary: quads and hamstrings.
Primary Secondary

How to do the resistance band hip thrusts on knees (female)

  1. Step 1: Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
  2. Step 2: Wrap the resistance band around your thighs, just above your knees.
  3. Step 3: Place your hands on your hips or extend them out in front of you for balance.
  4. Step 4: Engage your glutes and core muscles.
  5. Step 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. Step 6: Hold the position for a moment, then slowly lower your knees back down to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the resistance band hip thrusts on knees (female) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Resistance Band Hip Thrusts on Knees (Female) alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.