Hip Thrust With Band Around Knees
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The Hip Thrust With Band Around Knees is a strength exercise where you perform a standard hip thrust while looping a resistance band around your knees to force outward resistance, enhancing glute activation and hip abduction. It primarily targets the glutes, with secondary emphasis on the hamstrings and quadriceps. Ideal for athletes, lifters, or anyone seeking to build powerful hips and improve posterior chain strength, it requires only a resistance band and a stable surface like a bench.
How to Perform Hip Thrust With Band Around Knees
- 1Sit on the floor with your upper back against a sturdy bench or box, feet flat on the ground hip-width apart, and knees bent at about 90 degrees.
- 2Place a resistance band just above your knees, pulling it taut so there's tension pushing your knees inward.
- 3Roll a barbell (or bodyweight plate) over your hips for added resistance if desired, or use just bodyweight; position it securely across your hip bones.
- 4Engage your core, drive through your heels, and squeeze your glutes to thrust your hips upward until your body forms a straight line from shoulders to knees. Exhale as you thrust up.
- 5Actively press your knees outward against the band resistance at the top to maintain tension in your glutes; hold for 1 second.
- 6Inhale as you slowly lower your hips back to the starting position, allowing controlled descent without letting your lower back arch.
- 7Repeat for desired reps, then carefully roll the weight off your hips.
- 8Key form tips: Keep your chin tucked and gaze forward to avoid neck strain; drive with heels, not toes, to target glutes over quads. Common mistakes: Allowing knees to cave inward (fight the band), hyperextending hips at top, or using momentum instead of glute power.
