Kneeling Banded Hip Thrust
Also known as: kneeling hip thrust
- Primary muscleGlutes
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Quads
- Body part
- Upper Legs
- Position
- Kneeling
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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From a tall-kneeling position you sit back toward your heels, then drive the hips forward to a full glute squeeze at lockout. The band sits just above the knees, so pressing outward against it keeps the glutes working through the whole rep. Setup takes seconds with no bench or bar, making it a quick option for home training.
How to do the Kneeling Banded Hip Thrust
- 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.
Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.
Secondary
- Hamstrings — The hamstrings assist the glutes and will take over if the feet are too far forward or the knees are too straight.
- Quads — The quads assist when the feet are closer to the hips and help hold the knees at a constant angle.
Common mistakes
- Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
- Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
- Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
- Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl using the same bench setup.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Kneeling Banded Hip Thrust work?
The Kneeling Banded Hip Thrust primarily works the glutes. It also involves the hamstrings and quads, which assist the movement and stabilise the joints.
Is the Kneeling Banded Hip Thrust good for beginners?
Yes. The Kneeling Banded Hip Thrust is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Kneeling Banded Hip Thrust?
If you cannot do the Kneeling Banded Hip Thrust, try the Glute Bridge March, the Straight Leg Single Leg Glute Bridge or the Barbell Hip Thrust. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Banded Hip Thrust, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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