Resistance Hip Thrusts (Band)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the ground with your upper back against a bench or elevated surface.
   • Roll a resistance band over your hips and secure it under your feet, ensuring it is positioned comfortably.
2. Step 2Position Your Feet
   • Bend your knees and place your feet flat on the ground, hip-width apart.
   • Ensure your feet are positioned slightly in front of your knees for optimal leverage.
3. Step 3Engage Your Core
   • Before lifting, engage your core muscles to stabilize your body.
   • Keep your chin tucked and your gaze forward to maintain a neutral spine.
4. Step 4Lift Your Hips
   • Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
   • Ensure that your body forms a straight line from your shoulders to your knees at the peak of the lift.
5. Step 5Lower Your Hips
   • Slowly lower your hips back down towards the ground, maintaining control throughout the movement.
   • Do not let your lower back sag; keep your core engaged as you lower.
6. Step 6Repeat
   • Perform the hip thrust for the desired number of repetitions, focusing on form and control with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully remove the resistance band from your hips.
   • Stand up slowly, ensuring you maintain balance and control as you finish.