Elastics Hip Thrust Kneeling

Video coming soon...

The elastic hip thrust kneeling workout is designed to primarily engage the glutes.

By incorporating resistance bands, the workout intensifies glute activation and strengthens the hip thrust movement.

The elastics provide constant tension throughout the exercise, targeting the glutes more effectively than bodyweight alone.

While the workout may also engage auxiliary muscles, its main focus is on maximizing glute activation and growth.

Start by placing an elastic band just above your knees, ensuring it is secure and not too tight.
Kneel down on a mat or soft surface, with your knees hip-width apart and your feet flexed.
Engage your core and squeeze your glutes as you lean back, shifting your weight onto your heels.
Keeping your back straight and your chest lifted, slowly push your hips forward until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top of the movement, focusing on squeezing your glutes.
Slowly lower your hips back down to the starting position, maintaining control and keeping tension on the elastic band.
Repeat the movement for the desired number of repetitions.

Position yourself on a soft surface, such as a yoga mat, and kneel down with your knees hip-width apart. This will provide a stable base for the exercise and ensure proper alignment of your body.
Place a resistance band just above your knees and maintain tension throughout the movement. This will activate your glutes even more, making the exercise more effective in targeting and strengthening those muscles.
Engage your core by drawing your belly button in towards your spine. This will help stabilize your spine and prevent any excessive arching or rounding, allowing you to maintain a neutral and safe position throughout the exercise.
As you thrust your hips forward, focus on squeezing your glutes at the top of the movement. Imagine that you are trying to crush a walnut between your butt cheeks! This mind-muscle connection will enhance the activation of your glutes, leading to better results.
Control the movement on the way back down, resisting the pull of the resistance band. This eccentric phase of the exercise is just as important as the concentric phase. By slowing down the descent, you will maximize the time under tension for your glutes, promoting muscle growth and strength gains.