10 Alternatives to Resistance Band Hip Thrusts On Knees (female)

Resistance Band Hip Thrusts On Knees are done kneeling with a band. Ranked closest by our scoring: the Band Bent-over Hip Extension, the Twist Hip Lift and the Leg Lift. Two harder versions, the Band Pull Through and the Band Hip Lift, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Resistance Band Hip Thrusts On Knees

Resistance Band Hip Thrusts On KneesPlay demonstration
Primary muscle
Glutes
Equipment
Band
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings, Quadriceps

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

10 substitutes, ranked by how closely each one matches Resistance Band Hip Thrusts On Knees on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Band Bent-over Hip ExtensionPlay demonstration

    1. Band Bent-over Hip Extension

    83% match
    • Glutes
    • Band
    • Beginner
    • Isolation

    Pick this when you want to work the glutes one side at a time.

    How to perform this exercise
    1. Attach the band to a sturdy anchor point at ankle height.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step back to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and lean forward, maintaining a neutral spine.
    5. Extend your right leg straight back, squeezing your glutes at the top.
    6. Lower your right leg back down and repeat with the left leg.
    7. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a band, the same as Resistance Band Hip Thrusts On Knees
    • Body position: standing, not kneeling
  2. Twist Hip LiftPlay demonstration

    2. Twist Hip Lift

    81% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling
  3. Band Pull ThroughPlay demonstration

    Progression

    3. Band Pull Through

    81% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Attach a resistance band to a sturdy anchor point at ground level.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step forward to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
    5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a band, the same as Resistance Band Hip Thrusts On Knees
    • Body position: standing, not kneeling
  4. Band Hip LiftPlay demonstration

    Progression

    4. Band Hip Lift

    80% match
    • Glutes
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place a resistance band just above your knees.
    3. Engage your glutes and core muscles.
    4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
    5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a band, the same as Resistance Band Hip Thrusts On Knees
    • Body position: lying on your back, not kneeling
  5. Leg Lift

    5. Leg Lift

    78% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, the same as Resistance Band Hip Thrusts On Knees
  6. Hip Lift With Band

    6. Hip Lift With Band

    76% match
    • Glutes
    • Band
    • Beginner
    • Compound

    Pick this when you want to work the glutes with less balance to manage.

    How to perform this exercise
    1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
    2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
    3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
    4. Pause at the top of the motion, and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a band, the same as Resistance Band Hip Thrusts On Knees
    • Body position: lying on your back, not kneeling
    • Balance: easier to stay steady on than Resistance Band Hip Thrusts On Knees
  7. Lever Hip ExtensionPlay demonstration

    7. Lever Hip Extension

    75% match
    • Glutes
    • Lever
    • Intermediate
    • Isolation

    A good swap when you have a lever machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Adjust the machine to fit your body and sit on it with your back against the backrest.
    2. Place your feet on the footrests and grip the handles for stability.
    3. Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a machine, not a band
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than Resistance Band Hip Thrusts On Knees
  8. Hip Extension With Bands

    8. Hip Extension With Bands

    75% match
    • Glutes
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
    2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
    3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
    4. Return the leg to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a band, the same as Resistance Band Hip Thrusts On Knees
    • Body position: standing, not kneeling
  9. Cable Standing Hip ExtensionPlay demonstration

    9. Cable Standing Hip Extension

    73% match
    • Glutes
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a cable to a low pulley and stand facing away from the machine.
    2. Place the cable around your ankle and stand with your feet shoulder-width apart.
    3. Keep your core engaged and your back straight throughout the exercise.
    4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
    5. Pause for a moment, then return to the starting position.
    6. Repeat for the desired number of repetitions.
    7. Switch sides and repeat with the other leg.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a cable, not a band
    • Body position: standing, not kneeling
  10. One-legged Cable Kickback

    10. One-legged Cable Kickback

    73% match
    • Glutes
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
    2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
    3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
    4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
    5. Repeat for the recommended amount of repetitions.
    6. Switch legs and repeat the movement for the other side.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Resistance Band Hip Thrusts On Knees
    • Equipment: a cable, not a band
    • Body position: standing, not kneeling
    • Balance: harder to stay steady on than Resistance Band Hip Thrusts On Knees

Why You Might Need a Resistance Band Hip Thrusts On Knees Alternative

You might substitute this exercise for several reasons: knee pain while kneeling, pregnancy or mobility limits, lack of a suitable band, or the need for heavier progressive loading. Some users need unilateral work to correct asymmetry, while others want more hamstring or lumbar involvement. Choose alternatives that recreate hip extension torque and posterior chain activation; for example, a banded glute bridge maintains horizontal hip extension and isolates the gluteus maximus, while single‑leg work adds demand on stabilizing muscles like the gluteus medius. Technique cue: keep a neutral spine and initiate movement by pushing through the heels to emphasize glute recruitment.

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