Kneeling Hip Thrust

We recommend using one of these resistance bands to do this exercise:
X-LIGHT
LIGHT
MEDIUM
HEAVY
X-HEAVY
Missing the right band? Click here

Follow these steps

  1. Attach the band towards the bottom of a door with a door anchor
  2. Get inside the loop and place the band on your hips
  3. Step forward until you feel tension in the band and get on your knees
  4. Start in the bottom position
  5. Push your hips forward until fully extended
  6. Return slowly to the starting position (resist against the pull of the band)
  7. Repeat for reps

Muscles Trained

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Exercises

In the Exercises section you find all different exercises you can do with resistance bands. Use the filters to filter for the band type or the muscle group you’re looking for. Inside the exercises you will also find variations of the exercise.

Here are the exercises

Challenges & Quick Workouts

Use our challenges and quick workouts to get in touch with new exercises or just some variety.

Here are the challenges + quick workouts

Workouts

We have workouts that will fit your goals. You can choose the resistance band type, your primary training goal and how often per week you want to work out and our workouts will give you the best results.

Here are the workouts

X

Workouts

We have many different quick workouts that you can choose from and that will fit your goals.

You want to get in shape and put a focus on your body while doing it? Great, then this workout is for you.
Please select what type of resistance bands you use.
Looking for a quick cardio session which incorporate resistance bands? Look no further. This one will get your lungs working in no time.
Please select what type of resistance bands you use.
This workout is all about the lower body. Grab your bands and see if you can make those legs shake.
Please select what type of resistance bands you use.
A quick and effective workout to target your glutes.
Please select what type of resistance bands you use.
Get an effective burn workout that will work your whole body general fitness.
Please select what type of resistance bands you use.
In this session you will work your triceps and biceps to the ground and challenge your lungs with some plyo work.
Please select what type of resistance bands you use.
Back and biceps - the pulling duo. Challenge them with this workout and see how they will grow in no time.
Please select what type of resistance bands you use.
Find out how effective slowing down exercises can really be with this full body workout .
Please select what type of resistance bands you use.
This workout includes functional exercises to target your whole body in a quick session.
Please select what type of resistance bands you use.
This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.
Take care of all 3 pushing muscle groups - chest, shoulders and triceps and get some cardio in as a finisher to boost your fitness.
Please select what type of resistance bands you use.
Challenge your lower body with this workout full of dynamic and cardi movements.
Please select what type of resistance bands you use.
A mix of slow and fast. Work on your muscles with slow motion exercises and hit the cardio part with some plyo.
Please select what type of resistance bands you use.
Our bread and butter Cardio HIIT workout with resistance bands!
Please select what type of resistance bands you use.
Hit your chest and back muscles in the first part of this workout and finish off with plyo movements in the second part.
Please select what type of resistance bands you use.
In this quick training you will use all the muscle in your upper body with the most effective exercises.
Please select what type of resistance bands you use.
Jumping and crunching - that's what this workout is all about. Work your leg and your core muscles in a quick training.
Please select what type of resistance bands you use.
Please select what type of resistance bands you use.

Please choose your plan

Save 16%

7 days
30 days*
for free

Then $7.49/month
billed annually ($89.99)
Flexible

7 days
30 days*
for free

Then $9.99/month

*Use your coupon code ‘HAPPY2022’ during the registration in the next step

Recurrent billing. Cancel anytime. The subscription will automatically renew unless auto-renew is turned off before the end of the period. We will not charge you during the 30-day free trial period, you can cancel your subscription anytime during that period in your account

Welcome to the BIQ Resistance Band App!

This is the quick tutorial to show you all the featured this app has to offer. You can quit the tutorial at any time by simply clicking the ‘X’ in the top right corner.

Welcome to the BIQ Resistance Band App!

This is the quick tutorial to show you all the featured this app has to offer. You can quit the tutorial at any time by simply clicking the ‘X’ in the top right corner.

Please choose your plan

Save 16%

$7.49
/month

billed annually ($89.99)
Flexible

$9.99
/month

cancel anytime

Recurrent billing. Cancel anytime. The subscription will automatically renew unless auto-renew is turned off before the end of the period. You can cancel your subscription anytime in your account

What type of Resistance Bands do you use?
Take care of your shoulders and take a short and effective workout to keep them healthy. Please select what type of resistance bands you use.
This workout will tests your arm muscles in a quick and intensive session. Ready for the challenge?
Please select what type of resistance bands you use.
Build your abs, obliques and spinal erectors to get the sixpack core you've ever dreamt of.
Please select what type of resistance bands you use.
A strong core will make you stronger and more athletic overall. This workout is there to help you get that strong core.
Please select what type of resistance bands you use.
Take care of your shoulders and get a sort and effective workout in to keep them healthy.
Please select what type of resistance bands you use.
This workout combines functional and core exercises in a time effective session.
Please select what type of resistance bands you use.
Constant sitting takes a toll on our posture. To balance this out we give you a quick and effective workout to improve your posture.
Please select what type of resistance bands you use.
This workout is all about getting your feet off the ground and getting a sweat on. A great and quick session to burn calories.
Please select what type of resistance bands you use.
A combination of plyometrics and core work. Get your lungs working and challenge your abs.
Please select what type of resistance bands you use.
This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.
Fight those fat cells with this sweat-inducing full body cardio workout.
Please select what type of resistance bands you use.

X

Exercises

In our exercise library, you will find all possible exercises with detailed instructions and variations. Use the filters to find new exercises or important tips how to perform them right

Slow down your reps in this lower body strength workout and feel your lower body become stronger.
Please select what type of resistance bands you use.
Back and biceps - the pulling duo. Challenge them with this workout and see how they will grow in no time.
Please select what type of resistance bands you use.
Want bigger shoulders and bigger arms? This is the workout to make that happen.
Please select what type of resistance bands you use.
This workout will help you grow your arms - the triceps and biceps will get worked to the ground in this session.
Please select what type of resistance bands you use.
Take care of all 3 pushing muscle groups - chest, shoulders and triceps. With this workout you will get them bigger and stronger.
Please select what type of resistance bands you use.
A full body cardio session with resistance bands which will make you sweat!
Please select what type of resistance bands you use.
This workout is key to get stronger in your pulling movements - the back muscles and the biceps will be the main movers in this session.
Please select what type of resistance bands you use.
This workout will help you to build strength in you whole body.
Please select what type of resistance bands you use.
With this workout you will work your whole body.
Please select what type of resistance bands you use.
This workout is all about your biggest upper body muscle groups. The Chest and the Back. Pushing and pulling in one session for strength. Bring it!
Please select what type of resistance bands you use.
Strong legs and glutes is what you get after doing this workout. Let's go!
Please select what type of resistance bands you use.
In this workout you will use the isometric concept to build functional strength.
Please select what type of resistance bands you use.
With this workout you will build strength in all 3 pushing muscle groups - chest, shoulders and triceps.
Please select what type of resistance bands you use.
This workout will help you grow stronger arms - the triceps and biceps will get worked to the ground in this session.
Please select what type of resistance bands you use.
Hit the breaks and build strength in your upper body with this slow motion upper body workout.
Please select what type of resistance bands you use.
This workout is all about your biggest upper body muscle groups. The Chest and the Back. Pushing and pulling in one session for mass. Bring it!
Please select what type of resistance bands you use.
Please select what type of resistance bands you use.
Hit your legs, glutes, arms and your cardio session in one go with this workout.
Please select what type of resistance bands you use.
Hit your legs, glutes, arms and your cardio session in one go with this workout.
Please select what type of resistance bands you use.
Challenge your lower body with this plyometrics workout to get the lungs going and the lower body pumping.
Please select what type of resistance bands you use.
This cardio session incorporates resistance bands to make it effective and not repetitive.
Please select what type of resistance bands you use.
A mix of slow and fast. Work on your muscles with slow motion exercises and burn those fat cells with some plyo.
Please select what type of resistance bands you use.
A mix of slow and fast. Work on your muscles with slow motion exercises and burn those fat cells with some plyo.
Please select what type of resistance bands you use.
Hit your chest and back muscles in the first part of this workout and finish off with plyo movements in the second part.
Please select what type of resistance bands you use.
Challenge your lower body with this plyometrics workout to get the lungs going and the lower body pumping.
Please select what type of resistance bands you use.
This cardio session incorporates resistance bands to make it effective and not repetitive.
Please select what type of resistance bands you use.
Strong legs and glutes is what you get after doing this workout. Let's go!
Please select what type of resistance bands you use.
Our bread and butter HIIT workout with resistance bands!
Please select what type of resistance bands you use.
Please select what type of resistance bands you use.
Fight those fat cells with this sweat-inducing full body cardio workout.
Please select what type of resistance bands you use.
This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.
This workout is all about the legs and the glutes. We will start with some muscle work and finish with cardio for the best fat burning effect.
Please select what type of resistance bands you use.
This workout is an upper body session with slow and controlled exercise execution.
Please select what type of resistance bands you use.
Slow down your reps in this lower body workout and feel the burn in your legs.
Please select what type of resistance bands you use.

Free Account

With a free account you can access all free workouts and challenges.

If you want to try our PRO features, you can test them 7 days for free.