Banded Kneeling Hip Thrust

This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position.

How to do it

1. Place a loop band just above your knees. Kneel on the floor with your torso upright and knees hip-width apart.
2. Lean slightly forward from your hips, keeping your back straight and core braced.
3. Initiate the movement by squeezing your glutes, driving your hips forward until your torso is upright.
4. Squeeze your glutes hard at the top, maintaining tension on the band.
5. Slowly reverse the movement, controlling the band's resistance as you return to the starting position.

Tips

• Focus on a strong glute contraction at the top of the movement.
• Keep your core engaged throughout to prevent arching your lower back.
• Maintain constant tension on the band by pushing your knees slightly outwards.

Muscles

Primary: Glutes (max)

Secondary: Hamstrings