resistance band hip thrusts on knees (female)

How to perform it

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

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