Banded hip thrust

Proper Position

• Place a resistance band around your thighs, just above your knees, to add lateral resistance.
• Sit on the floor in front of a stable bench and rest your upper back against the edge of the bench.
• Bend your knees and place your feet flat on the floor, hip-width apart. Keep your chin slightly tucked to align your head with your torso.

Movement

• Push through your heels to lift your hips upward until your body forms a straight line from shoulders to hips to knees.
• Hold the top position for 1-2 seconds, squeezing your glutes tightly and keeping your knees aligned against the resistance of the band.
• Slowly lower your hips without touching the ground completely.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower your hips.
• Exhale as you thrust your hips upward.

Tips

• Focus on squeezing your glutes at the top of the movement.
• Keep the band tension by maintaining knee alignment with your feet.
• Avoid over-arching your lower back at the top position.