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.
Where it fits in a workout
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.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without resistance band
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.