# Kneeling Resistance Band Hip Thrust

A kneeling hip extension against a loop band anchored low behind you and wrapped around the front of your hips. Trains the glutes, with the hamstrings assisting, without any free weight.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/resistance-band-hip-thrusts-on-knees/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-resistance-band-hip-thrust/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 6/10
- Hip abductors: 3/10
- Quads: 3/10

## How to do the Kneeling Resistance Band Hip Thrust

1. Kneel with the band around your hips, anchored low behind you.
2. Hands at your chest, sit your hips back over your heels.
3. Drive your hips forward until you kneel tall.
4. Slowly push your hips back, keeping the band tight.

### Full technique — 7 steps

1. Loop a resistance band around a low anchor behind you and around the front of your hips.
2. Kneel on both knees with your shins flat on the floor and move forward until the band is tight.
3. Clasp your hands in front of your chest and tighten your stomach.
4. Push your hips back until they are over your heels, keeping your back flat.
5. Drive your hips forward against the band until your thighs and torso are vertical.
6. Squeeze your glutes at the top without arching your lower back.
7. Lower your hips back over your heels under control, keeping tension on the band.

## Common mistakes

- Stopping short of full hip extension
- Overarching the lower back at top
- Leaning back at the top
- Letting the band go slack
- Rounding through the lower back

## Form cues

- Finish with glutes
- Stay tall through torso
- Keep band tension constant
- Tighten stomach each rep

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Dumbbell Figure Four Hip Thrust](https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/)
- **Barbell**: [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/), [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/)
- **Kettlebell**: [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/), [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/)
- **No equipment**: [Single Leg Foot Elevated Glute Bridge](https://seto.fit/exercises/single-leg-foot-elevated-glute-bridge/), [Glute Bridge with Alternating Leg Extension](https://seto.fit/exercises/glute-bridge-with-alternating-leg-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Glute Bridge](https://seto.fit/exercises/resistance-band-glute-bridge/) — Beginner
- **This exercise: Kneeling Resistance Band Hip Thrust — Beginner**
- Harder: [Resistance Band Pull Through](https://seto.fit/exercises/resistance-band-pull-through/) — Beginner
- Harder: [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/) — Intermediate

## Quick answers

### What muscles does the Kneeling Resistance Band Hip Thrust work?

Primary: Glutes 9/10. Also works: Hamstrings 6/10, Hip abductors 3/10, Quads 3/10.

### When should I do the Kneeling Resistance Band Hip Thrust in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Kneeling Resistance Band Hip Thrust?

Strength: 3 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Kneeling Resistance Band Hip Thrust?

Dumbbells: Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Hip Thrust. Barbell: Feet Elevated Barbell Glute Bridge, Barbell Figure Four Glute Bridge. Kettlebell: Single Leg Kettlebell Hip Thrust, Kettlebell Glute Bridge. No equipment: Single Leg Foot Elevated Glute Bridge, Glute Bridge with Alternating Leg Extension.

### What is an easier version of the Kneeling Resistance Band Hip Thrust?

Resistance Band Glute Bridge (Beginner).

### What is a harder version of the Kneeling Resistance Band Hip Thrust?

Resistance Band Pull Through (Beginner), Barbell Hip Thrust (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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